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Mayhem Daily Wod – 180510

Front Squat (5x2 @60-70%%)
Tempo Squat
3-2-0
*The First Number – refers to the lowering (eccentric) phase of the lift.
*The Second Number – refers to the amount of time spent in the bottom position of the lift.
*The Third Number –  refers to ascending (concentric) phase of the lift.
Teams of 3
5000m Bike Erg
150 T2B
* 1 Partner Hangs from Pull Up Bar *
Max Distance Bike Erg
20 min Time Cap


        
Wod Type: For LoadFor TimeMayhem Daily Wods
Movements: Air SquatFront SquatPull-UpToes-to-Bar/Knees-to-Elbows
Air Squat WodsFront Squat WodsPull-Up WodsToes-to-Bar/Knees-to-Elbows Wods
Competitions: 

                        Source: 
                        
                            www.mayhemnation.com
                    





    

        
        
    




    
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 Bathgate PTSD

            

                For Max Reps in 22 minutes

                1 min Pull-Ups
1 min Air Squats
1 min Kettlebell Swings (24/16 kg)
1 min Double-Unders
1 min Push-Ups
1 min Sit-Ups
1 min Lunges (40/20 kg)
1 min Strict Presses (30/15 kg)
1 min Mountain Climbers
1 min Dumbbell Push Pressses (20/10 kg)
1 min Box Jumps (24/20 in)
1 min Shuttle Runs (10 m)
1 min Wall Ball Shots (9/6 kg)
1 min Ball Slams (9/6 kg)
1 min Burpees
1 min Bench Presses (50/35 kg)
1 min Deadlifts (80/60 kg)
1 min Wall Sit
1 min Plank Hold
1 min Rope Climbs (15 ft)
1 min Toes-to-Bars
1 min Dumbbell Snatches (25/15 kg)            

        

	    	    

            
 Mayhem Daily Wod – 211111

            

                Mayhem Daily Wod - 211111

                
      MAC:

4 Min SkiErg at Moderate Pace
4 Min Box Step Ups at Easy Pace (24/20"")
4 Min Assault Bike at Moderate Pace (60/50 RPM)
-Rest 2 Min-
3 Min SkiErg at Hard Pace
3 Min Box Step Ups at Easy Pace (24/20"")
3 Min Assault Bike at Hard Pace (65/55 RPM)
-Rest 2 Min-
2 Min SkiErg at Harder Pace
2 Min Box Step Ups at Easy Pace (24/20"")
2 Min Assault Bike at Harder Pace (70/60 RPM)
-Rest 2 Min-
1 Min SkiErg at Hardest Pace
1 Min Box Step Ups at Easy Pace (24/20"")
1 Min Assault Bike at Hardest Pace (75/65 RPM)
Total: 36 Min
*Score reps as total calories and reps together.

 
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 D-Day Partner WOD

            

                For Time (with a Partner)

                Phase 1: "Overlord"
1944 meter Row

Phase 2: "Airborne Drop"
60 Pull-Ups
300 meter Run

Phase 3: "Omaha Beach"
6 50 meter Alternating Sled Drags
300 meter Run

Phase 4: "Utah Beach"
60 Weighted Push-Ups
300 meter Run

Phase 5: "Gold Beach"
60 Kettlebell Swings
300 meter Run

Phase 6: "Sword Beach"
60 Thrusters (45/35 lb)
300 meter Run

Phase 7: "Juno Beach"
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300 meter Run            

        

	    	    

            
 Mayhem Daily Wod – 211118

            

                Mayhem Daily Wod - 211118

                
      Mayhem Aerobic Capacity:

12 Min SkiErg (Alt between 2 Min Hard, 4 Min Mod) 
-Rest 90 Sec-
2 Min Echo or Assault Bike at Easy Pace (w/ 5 RPM Sprint each 30 Sec)
90 Sec Echo or Assault Bike at Mod Pace (w/ 5 RPM Sprint each 30 Sec)
1 Min Echo or Assault Bike at Hard Pace (w/ 5 RPM Sprint each 30 Sec)
-Rest 90 Sec-
9 Min SkiErg (Alt between 90 Sec Hard, 3 Min Mod) 
-Rest 90 Sec-
2 Min Echo or Assault Bike at Easy Pace (w/ 5 RPM Sprint each 30 Sec)
90 Sec Echo or Assault Bike at Mod Pace (w/ 5 RPM Sprint each 30 Sec)
1 Min Echo or Assault Bike at Hard Pace (w/ 5 RPM Sprint each 30 Sec)
-Rest 90 Sec-
6 Min SkiErg (Alt between 1 Min Hard, 2 Min Mod)
Total: 42 Min

 
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