Scaled: For Time: 15-12-9-6-3 Dumbbell Deadlifts (2x40s/25s) 10-8-6-4-2 Box Jumps (24”/20”) 9-7-5-3-1 Dumbbell Thrusters (2x40s/25s) Sign Up for Our Programming … [Read more...] about Mayhem Daily Wod – 21922
For Time
Tuesday 210921
3 rounds for time of: 25 dumbbell push jerks 50 double-unders 25 weighted step-ups 50 double-unders ♀ 35-lb. DBs, 20-in. box ♂ 50-lb. DBs, 24-in. box Post time to comments. Compare to 180903. Scaling: Reduce the weight and reps to move continuously with very few breaks. If you struggle with double-unders, reduce the reps to something you can complete in 3-4 sets or modify … [Read more...] about Tuesday 210921
Mayhem Daily Wod – 21921
Affiliate: Teams of 2 5 sets (Each) 5 Power Clean and Jerks (135/95) 4 Power Clean and Jerks (155/105) 3 Power Clean and Jerks (185/135) 2 Power Clean and Jerks (205/145) 1 Power Clean and Jerk (225/155) -Rest 1:1 between set - View Video Sign Up for Our Programming … [Read more...] about Mayhem Daily Wod – 21921
Monday 210920
3 rounds for time of: 15-cal. row 12 power snatches 9 burpees ♀ 65 lb. ♂ 95 lb. Post time to comments. Compare to 170622. Scaling: This is a sprint. Reduce the reps and loading allow so that you can move quickly and with minimal rest. Intermediate Option: 3 rounds for time of: 15-cal. row 12 power snatches 9 burpees ♀ 55 lb. ♂ 75 lb. Beginner Option: 3 rounds for time … [Read more...] about Monday 210920
Sunday 210919
For time: 800-meter run 40 wall-ball shots 400-meter weighted run 20 wall-ball shots 400-meter weighted run 20 wall-ball shots 800-meter run 40 wall-ball shots ♀ 20-lb. ball, 9-ft. target ♂ 30-lb. ball, 10-ft. target Post time to comments. Scaling: Today we’re using a heavier medicine ball than we typically see on the wall ball and mixing in weighted runs. Select a weight … [Read more...] about Sunday 210919
Mayhem Daily Wod – 21917
Compete: 8 Rounds 400m Jog 30 Step Up (20”) 240’ Sled Push (Sled+45/25) *All with 20# vest Sign Up for Our Programming … [Read more...] about Mayhem Daily Wod – 21917
Mayhem Daily Wod – 21915
What's Rich Doing: 6 Rounds 30 GHD Sit Up 30yd Handstand Walk Sign Up for Our Programming … [Read more...] about Mayhem Daily Wod – 21915
Monday 210913
For time: 21 body-weight back squats 7 rope climbs, 15-ft. rope 15 body-weight back squats 5 rope climbs, 15-ft. rope 9 body-weight back squats 3 rope climbs, 15-ft. rope Post time to comments. Compare to 200305. Scaling: Select a load for the back squats that allows you to perform at least 10 consecutive reps when fresh. If you are not proficient at rope climbs, choose a … [Read more...] about Monday 210913
Sunday 210912
50-40-30-20-10 reps for time of: Double-unders GHD sit-ups Post time to comments. Scaling: This variation of the benchmark workout, “Annie,” scales up the sit-up to the GHD. If you have not completed traditional “Annie,” start there and use the abmat. Intermediate Option: Annie 50-40-30-20-10 reps for time of: Double-unders Sit-ups Beginner Option: 50-40-30-20-10 reps … [Read more...] about Sunday 210912
Saturday 210911
3 rounds for time of: Run 800 meters Rest 2 minutes Post time to comments. Compare 200605. Scaling: These run efforts are all out. Try to improve your overall time from 200605. Deconditioned athletes can reduce the distance in order to complete each interval in 5 minutes or less. Beginner Option: 3 rounds for time of: Run 600 meters Rest 2 minutes … [Read more...] about Saturday 210911