Strength
Back Squat (5x5 @65%-75%)
Every 1:30, No Bands
Metcon
20 min Amrap (with a Partner)
21 Push-Ups
15 Cal. Ski
9 Toes-to-Bars
Partner 1 completes 1 round then Partner 2 goes. Continue alternating rounds for 20mins.
Similar Wods
Bathgate PTSD
For Max Reps in 22 minutes
1 min Pull-Ups
1 min Air Squats
1 min Kettlebell Swings (24/16 kg)
1 min Double-Unders
1 min Push-Ups
1 min Sit-Ups
1 min Lunges (40/20 kg)
1 min Strict Presses (30/15 kg)
1 min Mountain Climbers
1 min Dumbbell Push Pressses (20/10 kg)
1 min Box Jumps (24/20 in)
1 min Shuttle Runs (10 m)
1 min Wall Ball Shots (9/6 kg)
1 min Ball Slams (9/6 kg)
1 min Burpees
1 min Bench Presses (50/35 kg)
1 min Deadlifts (80/60 kg)
1 min Wall Sit
1 min Plank Hold
1 min Rope Climbs (15 ft)
1 min Toes-to-Bars
1 min Dumbbell Snatches (25/15 kg)
Mayhem Daily Wod – 180620
Front Squat (6×6 @75%%)Every 2 minsTeams of 320 min Amrap (1:2)10 Bench Press (185/115)30 Yard Sled Push (4×45/3×45)* Partner 1 completes a full round then partner 2 follows.When partner 2 finished then partner 3 follows.Continue cycling through for 20 mins.
Front Squat (6x6 @75%%)
Every 2 mins
Teams of 3
20 min Amrap (1:2)
10 Bench Press (185/115)
30 Yard Sled Push (4x45/3x45)
* Partner 1 completes a full round then partner 2 follows.
When partner 2 finished then partner 3 follows.
Continue cycling through for 20 mins.
Mayhem Daily Wod – 190624
Metcon (AMRAP – Rounds)Every min (10 mins)200/175m RowRest 1 min Metcon (AMRAP – Rounds)Every min (10 mins)6 Clean and Jerks (135/95)Rest 1 min Metcon (AMRAP – Rounds)Every min (10 mins)12 Burpee over Bar**Burpee parallel over bar
Metcon (AMRAP - Rounds)
Every min (10 mins)
200/175m Row
Rest 1 min
Metcon (AMRAP - Rounds)
Every min (10 mins)
6 Clean and Jerks (135/95)
Rest 1 min
Metcon (AMRAP - Rounds)
Every min (10 mins)
12 Burpee over Bar*
*Burpee parallel over bar
Mayhem Daily Wod – 190701
Metcon (AMRAP – Rounds)Every min (10 mins)200/175m SkiRest 1 min Metcon (AMRAP – Rounds)Every min (10 mins)6 Power Snatch (135/95)Rest 1 min Metcon (AMRAP – Rounds)Every min (10 mins)10 Burpee to Bar*6in above reach
Metcon (AMRAP - Rounds)
Every min (10 mins)
200/175m Ski
Rest 1 min
Metcon (AMRAP - Rounds)
Every min (10 mins)
6 Power Snatch (135/95)
Rest 1 min
Metcon (AMRAP - Rounds)
Every min (10 mins)
10 Burpee to Bar
*6in above reach