3 person rotation
6rds (each) 1:2
20/15 cal. AB
5 Power Cleans (205/135)*
Partner 1 goes through 1 rd then partner 2, and then partner 3. Continue rotating till 6 rds have been completed by each individual.
Similar Wods
Sunday 100919
Sunday 100919
Complete five rounds of:
Deadlift, 3 reps
Max rep Handstand push-ups
Austin Malleolo 495/24, 495/23, 495/20, 495/18, 495/18
Jason Khalipa 475/25, 475/22, 475/19, 475/16, 475/15
Pat Barber 413/25, 413/18, 413/19, 413/18, 413/15
Dave Lipson 555/21, 575/18, 585/15, 595(fail)/10, 475/10
Rob Orlando 535/22, 475/14, 500/12, 500/13
Elyse Umeda 235/15, 235/15, 235/15, 245/15, 245/13
Tamaryn Venter 220/10, 220/9, 220/9, 220/9, 220/7
Kim Malz 205/8, 215/7, 225/7, 225/6, 230/6
Post loads and reps for each round to comments.
Mayhem Daily Wod – 180730
StrengthPush Press (10×2)Every min 2 Push press (10mins). Choose a weight you can maintain good formMetcon (Time)Teams of 3 (1:2)5 rds each20 Cal. Row30 Yard Sled Push (4×45/3×45)*Partner 1 goes through a 1 rd then partner 2 follows. Continue through until all 3 partners complete 5 rds.
Strength
Push Press (10x2)
Every min 2 Push press (10mins). Choose a weight you can maintain good form
Metcon (Time)
Teams of 3 (1:2)
5 rds each
20 Cal. Row
30 Yard Sled Push (4x45/3x45)
*Partner 1 goes through a 1 rd then partner 2 follows. Continue through until all 3 partners complete 5 rds.
Mayhem Daily Wod – 180530
AMRAP (Teams of 3) in 25 minutesP1 – 750m RowP2 & P3 – Amrap *5 Deadlift (275/185)5 Bench Press (185/115)5 Power Cleans (155/105)* Complete a full round before next person begins *While Partner 1 rows 750m partner 2 & 3 complete as many rounds as possible of 5 DL, 5 BP, 5 PC (You go, […]
AMRAP (Teams of 3) in 25 minutes
P1 - 750m Row
P2 & P3 - Amrap *
5 Deadlift (275/185)
5 Bench Press (185/115)
5 Power Cleans (155/105)
* Complete a full round before next person begins *While Partner 1 rows 750m partner 2 & 3 complete as many rounds as possible of 5 DL, 5 BP, 5 PC (You go, I go). When partner 1 finishes the row partner 3 will advance to the row while partner 1 & 2 rotate through the amrap. If an athlete has started a round before the row has been finished then, the round must be completed before the athletes can rotate to the next station.
Mayhem Daily Wod – 190711
Metcon 20 min Amrap (with a Partner)Partner 1 :400m RunPartner 2:Amrap6 Power Snatch (135/95)12 OVHS (135/95)18 T2B Switch when partner returns from the run (cont. where partner left off). Scored by total rds completed of PS ,OVHS, T2B. Strength5×10Dumbbell Bench Single Arm Bent Over Row , Single Arm Dumbbell
Metcon
20 min Amrap (with a Partner)
Partner 1 :
400m Run
Partner 2:
Amrap
6 Power Snatch (135/95)
12 OVHS (135/95)
18 T2B
Switch when partner returns from the run (cont. where partner left off). Scored by total rds completed of PS ,OVHS, T2B.
Strength
5x10
Dumbbell Bench Single Arm
Bent Over Row , Single Arm Dumbbell