Strength
Shoulder Press (5x5 @40-50%)
Banded (light resistance)
Metcon
For Time (in teams of 2)
10 rds (each)
15/10 Cal. Assault Bike
Time Cap: 20 minutes
Similar Wods
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 – 181024
StrengthBack Squat (5×5 @40-50%)Banded (Light resistance) MetconEvery 3 mins (8 rds)30 secs. Max Cal. Assault Bike2:30 Rest* record total calories in 30 secs for all 8 rds *
Strength
Back Squat (5x5 @40-50%)
Banded (Light resistance)
Metcon
Every 3 mins (8 rds)
30 secs. Max Cal. Assault Bike
2:30 Rest
* record total calories in 30 secs for all 8 rds *
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 – 200205
3 Rounds for Time@0:003 rds15/12 Cal. Assault Bike15 Thrusters (95/65)@10:003rds15/12 Cal. Assault Bike15 Shoulder to OVH (115/75)@20:003rds15/12 Cal. Assault Bike15 Front Squats (135/95)8 min Time Cap each set
3 Rounds for Time
@0:00
3 rds
15/12 Cal. Assault Bike
15 Thrusters (95/65)
@10:00
3rds
15/12 Cal. Assault Bike
15 Shoulder to OVH (115/75)
@20:00
3rds
15/12 Cal. Assault Bike
15 Front Squats (135/95)
8 min Time Cap each set