Shoulder Press (Heavy 3)
In 10 mins work up to a Heavy 3 rep
For Time:
30-24-18-12-6
Cal. Ski Erg
Push Ups
Similar Wods
Mayhem Daily Wod – 200303
For Time30/24 Cal. Ski30 Push Ups100ft Sand Bag Carry (150/100)27/21 Cal. Ski27 Push Ups100ft Sand Bag Carry (150/100)24/18 Cal. Ski24 Push Ups100ft Sand Bag Carry (150/100)21/15 Cal. Ski21 Push Ups100ft Sand Bag Carry (150/100)18/12 Cal. Ski18 Push Ups100ft SBC
For Time
30/24 Cal. Ski
30 Push Ups
100ft Sand Bag Carry (150/100)
27/21 Cal. Ski
27 Push Ups
100ft Sand Bag Carry (150/100)
24/18 Cal. Ski
24 Push Ups
100ft Sand Bag Carry (150/100)
21/15 Cal. Ski
21 Push Ups
100ft Sand Bag Carry (150/100)
18/12 Cal. Ski
18 Push Ups
100ft SBC
Friday 010302
Friday 010302
We are ready for a break from the neurological and orthopedic stresses of
weightlifting and hard and heavy leg work.
Here is an interval that the NSCA identifies as being smack dab in the middle
of the lactic acid metabolic pathway. Remember one of the advantages of
interval training is that we get extended exposure to cardiovascular work
without the muscle wasting consistent with extended aerobic work.
On the Concept II Rower set up for intervals and go all out for 60 seconds
Row easy for two minutes.
Repeat for a total of fifteen efforts.
This is a total of forty-five minutes, yet the work is designed to enhance anaerobic
capacity. Now here’s the really cool part: even though this work is predominantly
anaerobic (lactic acid pathway), it carries a heavy aerobic benefit without the
disadvantages of reducing speed, power, and strength known to accompany
aerobic training.
On setup scroll the display to show meters in the lower window. On your first
effort throw as many meters up in the minute as you can. On the subsequent
fifteen efforts fight for as much of the first distance as you can.
On completion use recall to scroll through all fifteen intervals and record and
submit the meters rowed for each interval.
If you need help setting up the rower email us at [email protected].
If you don’t have access to a Concept II Rower, buy one.
Mayhem Daily Wod – 190923
StrengthSquat Clean and Jerk (Heavy Single)12 mins to work up to a heavy 1 rep. Metcon 15 min Amrap15/12 Cal. Ski15 Front Squats (95/65)15 HSPU
Strength
Squat Clean and Jerk (Heavy Single)
12 mins to work up to a heavy 1 rep.
Metcon
15 min Amrap
15/12 Cal. Ski
15 Front Squats (95/65)
15 HSPU
Mayhem Daily Wod – 180718
Shoulder Press (Heavy 1)In 10 mins work up to a Heavy 1 repFor Time:18-15-12-9-6-3Front Squats (135/95)Bar Facing Burpees
Shoulder Press (Heavy 1)
In 10 mins work up to a Heavy 1 rep
For Time:
18-15-12-9-6-3
Front Squats (135/95)
Bar Facing Burpees