Strength
Front Squat (5 RM)
10 mins
Metcon
For Time:
75/60 Cal Standing Bike
50 GHD Sit Up
25 Bar Muscle Up (burpee pull up)
50 GHD Sit Up
75/60 cal Standing Bike
20 min Time Cap
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 – 190111
For Time (with a Partner)120 Cal. Bike Erg120 GHD’s100 Cal. Bike Erg100 HSPU80 Cal. Bike Erg80 T2B60 Cal. Bike Erg60 Burpee Box Jump Overs (30/24)40 Cal. Bike Erg40 Bar Muscle Ups
For Time (with a Partner)
120 Cal. Bike Erg
120 GHD's
100 Cal. Bike Erg
100 HSPU
80 Cal. Bike Erg
80 T2B
60 Cal. Bike Erg
60 Burpee Box Jump Overs (30/24)
40 Cal. Bike Erg
40 Bar Muscle Ups
Mayhem Daily Wod – 200521
For Time21/16 calorie Assault Bike12 Bar Muscle-Ups15/12 calorie Assualt Bike9 Bar Muscle-Ups9/8 calorie Assault Bike6 Bar Muscle-UpsRest 5 minutes21/16 calorie Assault Bike9 Bar Muscle-Ups15/12 calorie Assault Bike6 Bar Muscle-Ups9/8 calorie Assault Bike3 Bar Muscle-Ups
For Time
21/16 calorie Assault Bike
12 Bar Muscle-Ups
15/12 calorie Assualt Bike
9 Bar Muscle-Ups
9/8 calorie Assault Bike
6 Bar Muscle-Ups
Rest 5 minutes
21/16 calorie Assault Bike
9 Bar Muscle-Ups
15/12 calorie Assault Bike
6 Bar Muscle-Ups
9/8 calorie Assault Bike
3 Bar Muscle-Ups
Mayhem Daily Wod – 190213
StrengthDeadlift (5×3 @75%)Every 90 secs Metcon 3 Rounds for time2 rounds25/20 Cal Assault Bike20 Pull UpsRest 3:00 2 rounds20/15 Cal Assault Bike15 Chest to BarRest 3:00 2 Rounds15/10 Cal Assault Bike10 Bar Muscle Up (Burpee Pull Up) 7 min Time Cap (each)
Strength
Deadlift (5x3 @75%)
Every 90 secs
Metcon
3 Rounds for time
2 rounds
25/20 Cal Assault Bike
20 Pull Ups
Rest 3:00
2 rounds
20/15 Cal Assault Bike
15 Chest to Bar
Rest 3:00
2 Rounds
15/10 Cal Assault Bike
10 Bar Muscle Up (Burpee Pull Up)
7 min Time Cap (each)