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
Similar Wods
Mayhem Daily Wod – 180702
Front Squat (Heavy 3)In 10 mins work up to a Heavy 3 repFor Time:100 Power Cleans (135/95)Every min on the minute perform 5 Bar facing Burpees until completion20 min Time Cap
Front Squat (Heavy 3)
In 10 mins work up to a Heavy 3 rep
For Time:
100 Power Cleans (135/95)
Every min on the minute perform 5 Bar facing Burpees until completion
20 min Time Cap
Mayhem Daily Wod – 190916
StrengthSquat Clean and Jerk (Heavy Double)12 mins to work up to a heavy 2 rep. Metcon 10 min Amrap200m Run10 Bar Facing Burpees
Strength
Squat Clean and Jerk (Heavy Double)
12 mins to work up to a heavy 2 rep.
Metcon
10 min Amrap
200m Run
10 Bar Facing Burpees
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 – 180710
Shoulder Press (Heavy 2)In 10 mins work up to a Heavy 2 repMetcon (Time)4 rds400m Run7 Squat Cleans (225/155)20 min Time Cap
Shoulder Press (Heavy 2)
In 10 mins work up to a Heavy 2 rep
Metcon (Time)
4 rds
400m Run
7 Squat Cleans (225/155)
20 min Time Cap