Strength
Shoulder Press (5x1 @85%)
Every 1:15
Metcon
4 Rounds for Time
30/24 Cal. Row
20 Push Press (95/65)
Competitions:
Source:
www.mayhemnation.com
Similar Wods
Mayhem Daily Wod – 200303
For Time30/24 Cal. Ski30 Push Ups100ft Sand Bag Carry (150/100)27/21 Cal. Ski27 Push Ups100ft Sand Bag Carry (150/100)24/18 Cal. Ski24 Push Ups100ft Sand Bag Carry (150/100)21/15 Cal. Ski21 Push Ups100ft Sand Bag Carry (150/100)18/12 Cal. Ski18 Push Ups100ft SBC
For Time
30/24 Cal. Ski
30 Push Ups
100ft Sand Bag Carry (150/100)
27/21 Cal. Ski
27 Push Ups
100ft Sand Bag Carry (150/100)
24/18 Cal. Ski
24 Push Ups
100ft Sand Bag Carry (150/100)
21/15 Cal. Ski
21 Push Ups
100ft Sand Bag Carry (150/100)
18/12 Cal. Ski
18 Push Ups
100ft SBC
Mayhem Daily Wod – 21105
Mayhem Daily Wod - 21105
MBS:
Snatch Push Press
8 Snatch Push Press
6 Snatch Push Press
4 Snatch Push Press
2 Snatch Push Press
*Building to a heavy set of 2.
Box Back Squat
8 Box Back Squat
6 Box Back Squat
4 Box Back Squat
3 Box Back Squat
*Go to parallel.
**Build to heavy set of 3.
Bench Press
8 Bench Press
6 Bench Press
4 Bench Press
4 Bench Press
Barbell Front Rack Step Up
10 Barbell Front Rack Step Up x 3 Sets
*5 Each side.
**This is for quality, not for load! Light foot touch on the way down.
Accessory Work
12 Ring rows (feet on box)
15 Med Ball GHD sit ups
10 Glute Ham Raises
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Monday 230724
Monday 230724
Complete as many rounds as possible in 5 minutes of:
12 front squats (♀ 85 lb ♂ 125 lb)
12-cal. bike
Rest 5 minutes
Complete as many rounds as possible in 5 minutes of:
9 front squats (♀ 105 lb ♂ 155 lb)
9-cal. bike
Scaling:
Reduce the loading on the front squats in order to complete the earlier sets without dropping the bar.
Intermediate Option:
Complete as many rounds as possible in 5 minutes of:
12 front squats (♀ 75 lb ♂ 115 lb)
12-cal. bike
Rest 5 minutes
Complete as many rounds as possible in 5 minutes of:
9 front squats (♀ 95 lb ♂ 135 lb)
9-cal. bike
Beginner Option:
Complete as many rounds as possible in 5 minutes of:
12 front squats (♀ 35 lb ♂ 45 lb)
12-cal. bike
Rest 5 minutes
Complete as many rounds as possible in 5 minutes of:
9 front squats (♀ 45 lb ♂ 65 lb)
9-cal. bike
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