Strength
Shoulder Press (5 RM)
10 mins
Metcon
3 sets
AMRAP 5
10 Step Back Lunge Steps (back rack)
10 Hang Power Clean 115/75#
rest 1:00 b/t
Similar Wods
Mayhem Daily Wod – 190207
StrengthBench Press (5×5 @70%)Every 2 mins MetconFor Time3 rounds30 Push Press 75/5530 Step Back Lunge Steps (Front Rack)rest 3:00 3 rounds24 Push Press 95/6524 Step Back Lunge Stepsrest 3:00 3 rounds18 Push Press 115/7518 Step Back Lunge Steps 7 min Time Cap (each)
Strength
Bench Press (5x5 @70%)
Every 2 mins
Metcon
For Time
3 rounds
30 Push Press 75/55
30 Step Back Lunge Steps (Front Rack)
rest 3:00
3 rounds
24 Push Press 95/65
24 Step Back Lunge Steps
rest 3:00
3 rounds
18 Push Press 115/75
18 Step Back Lunge Steps
7 min Time Cap (each)
Mayhem Daily Wod – 190610
Strength/MetconPower Clean (5 reps Every min (5 mins))Light Weight (touch and go)Rest 1 min Power Clean (3 reps Every min (5 mins))Moderate Weight (touch and go)Rest 1 min Power Clean (1 reps Every 30 secs (5 mins))Heavy WeightRest 1 min Power Clean (5 reps Every min (5 mins))Light Weight (same weight you started with) Metcon […]
Strength/Metcon
Power Clean (5 reps Every min (5 mins))
Light Weight (touch and go)
Rest 1 min
Power Clean (3 reps Every min (5 mins))
Moderate Weight (touch and go)
Rest 1 min
Power Clean (1 reps Every 30 secs (5 mins))
Heavy Weight
Rest 1 min
Power Clean (5 reps Every min (5 mins))
Light Weight (same weight you started with)
Metcon
For Time
2000m Max Effort Bike Erg
Monday 010219
Monday 010219
Row 4000 meters @ a 2 min 500 meter pace
Within the next 16 mins hang clean 50% of your body weight 21 times
Row 2000 meters @ a 2 min 500 meter pace
Within the next 8 mins hang clean 50% of your body weight 18 times
Row 1000 meters @ a 2min 500 meter pace
Within the next 4 mins hang clean 50% of your body weight 15 times
Row 500 meters @ a 2 min 500 meter pace
Within the next 2 mins hang clean 50% of your body weight 12 times
There's no rest here other than the time allowed for the hang clean.
Not everyone can make the numbers, do what you can safely, effectively.
Constant Variance
For Time
1 Round of:
15 Wall Ball Shots (20/14 lb, 10/9 ft)
154 Kettlebell Swings (55/35 lb)
15 Box Jump Step Downs (24/20 in)
15 Hang Power Snatches (75/55 lb)
15 Burpees
60 Double-Unders
Then, 2 Rounds of:
15 Hang Power Snatches (75/55 lb)
15 Burpees
60 Double-Unders
15 Box Jump Step Downs (24/20 in)
15 Kettlebell Swings (55/35 lb)
15 Wall Ball Shots (24/14 lb)
Then, 1 Round of:
60 Double-Unders
15 Wall Ball Shots (20/14 lb)
15 Hang Power Snatches (75/55 lb)
15 Burpees
15 Box Jump Step Downs (24/20 in)
15 Kettlebell Swings (55/35 lb)
Finally, 1 Round of:
15 Box Jump Step Downs (24/20 in)
60 Double-Unders
15 Kettlebell Swings (55/35 lb)
15 Hang Power Snatches (75/55 lb)
15 Wall Ball Shots (20/14 lb)
15 Burpees
Rest 5 minutes after each round