Strength
Shoulder Press (5x5 @40-50%)
Banded (light resistance)
Metcon
For Time:
21-15-9
DB Ground to Overhead (50s/35s)
Burpee to Bar (6in)
Similar Wods
Mayhem Daily Wod – 200217
StrengthSnatch (5×5@75% )Complete a set every 2:00 Metcon For Time:100ft DB Lunge Walk (50s/35s)21 Burpee Pull Ups100ft DB Lunge Walk (50s/35s)15 Burpee Pull Ups100ft DB Lunge Walk (50s/35s)9 Burpee Pull Ups100ft DB Lunge Walk (50s/35s)
Strength
Snatch (5x5@75% )
Complete a set every 2:00
Metcon
For Time:
100ft DB Lunge Walk (50s/35s)
21 Burpee Pull Ups
100ft DB Lunge Walk (50s/35s)
15 Burpee Pull Ups
100ft DB Lunge Walk (50s/35s)
9 Burpee Pull Ups
100ft DB Lunge Walk (50s/35s)
Mayhem Daily Wod – 201221
Mayhem Daily Wod - 201221
4 sets (1:1)
15/12 Cal. Assault Bike
12 Dumbbell Thrusters (35s/25s)
15/12 Cal. Assault Bike
9 Dumbbell Thrusters (50s/35s)
15/12 Cal. Assault Bike
6 Dumbbell Thrusters (70s/50s)
Mayhem Daily Wod – 200115
For Time150′ Lunge Walk (50s/35s)20 Sandbag Cleans (150/100)150′ Lunge Walk (50s/35s)
For Time
150' Lunge Walk (50s/35s)
20 Sandbag Cleans (150/100)
150' Lunge Walk (50s/35s)
Sunday 010211
Sunday 010211
Dumbbell deadlift 10 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Dumbell deadlift 8 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Dumbell deadlift 6 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Dumbell deadlift 4 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Dumbell deadlift 2 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Cycle two minutes at high resistance
Cycle two minutes at high RPM
Cycle two minutes at high resistance
Notes:
Increase the deadlift weight each set.
Maintain perfect form or you'll cripple yourself.
Cycle effort is all out; this is not a cruise.
On the bar-toe touch, move in slow motion, i.e, no swing at all.