Every 3 mins (30 mins)18 KB Swings (53/35)15/12 Cal. Assault Bike3-6-9-12-15-18-21-24-27-30 Goblet Squats (53/35)*Each round add 3 reps to the Goblet squats*
Similar Wods
Assault Reduction
For Time
Round 1:
30 calorie Assault Air Bike
24 Lunges
18 Push-Ups
12 Front Squat (185/135 lb)
Round 2:
25 calorie Assault Air Bike
20 Lunges
15 Push-Ups
10 Front Squat (185/135 lb)
Round 3:
20 calorie Assault Air Bike
16 Lunges
12 Push-Ups
8 Front Squat (185/135 lb)
Round 4:
15 calorie Assault Air Bike
12 Lunges
9 Push-Ups
6 Front Squat (185/135 lb)
Round 5:
10 calorie Assault Air Bike
8 Lunges
6 Push-Ups
4 Front Squat (185/135 lb)
Round 6:
5 calorie Assault Air Bike
4 Lunges
3 Push-Ups
2 Front Squat (185/135 lb)
Mayhem Daily Wod – 191224
For Time:24/18 Cal. Assault Bike24 Power Cleans (135/95)24/18 Cal. Assault Bike24 Shoulder to Over Head (135/95)24/18 Cal. Assault Bike24 Clean and Jerks (135/95)24/18 Cal. Assault Bike
For Time:
24/18 Cal. Assault Bike
24 Power Cleans (135/95)
24/18 Cal. Assault Bike
24 Shoulder to Over Head (135/95)
24/18 Cal. Assault Bike
24 Clean and Jerks (135/95)
24/18 Cal. Assault Bike
Mayhem Daily Wod – 190917
Strength5×10 Back Rack LungesEvery 2 mins at a moderate weight MetconFor Time:50/40 Cal. Assault Bike6 rds of “Cindy”35/25 Cal. Assault Bike5 rds of “Cindy”20/15 Cal. Assault Bike4 rds of “Cindy” 25 min Time Cap “Cindy”1rd5 pull ups10 Push Ups15 Air Squats
Strength
5x10 Back Rack Lunges
Every 2 mins at a moderate weight
Metcon
For Time:
50/40 Cal. Assault Bike
6 rds of "Cindy"
35/25 Cal. Assault Bike
5 rds of "Cindy"
20/15 Cal. Assault Bike
4 rds of "Cindy"
25 min Time Cap
"Cindy"
1rd
5 pull ups
10 Push Ups
15 Air Squats
Mayhem Daily Wod – 190926
StrengthBench Press (Heavy Single)12 mins to establish a 1 rep max Metcon For Time (with a Partner)100/80 Cal. Assault Bike100 T2B100/80 Cal. Assault Bike100 T2B100/80 Cal. Assault Bike
Strength
Bench Press (Heavy Single)
12 mins to establish a 1 rep max
Metcon
For Time (with a Partner)
100/80 Cal. Assault Bike
100 T2B
100/80 Cal. Assault Bike
100 T2B
100/80 Cal. Assault Bike