Strength
3 position snatch (5x1)
1 snatch from the floor+1 snatch from the hang+1 snatch from the high hang
Metcon
For Time:
30-20-10
GHD's
Thrusters (95/65)
Similar Wods
Mayhem Daily Wod – 191016
Strength:Three position power snatch (Heavy Single)Start from the ground, then hang position, then high hang position. This is 1 rep.12 mins MetconFor Time:30 Overhead Squats (95/65)30 Toes-to-Bars30/20 Cal. Ski60 GHD Sit-Ups30/20 Cal. Ski30 Toes-to-Bars30 Overhead Squats (95/65) 25 min Time Cap
Strength:
Three position power snatch (Heavy Single)
Start from the ground, then hang position, then high hang position. This is 1 rep.
12 mins
Metcon
For Time:
30 Overhead Squats (95/65)
30 Toes-to-Bars
30/20 Cal. Ski
60 GHD Sit-Ups
30/20 Cal. Ski
30 Toes-to-Bars
30 Overhead Squats (95/65)
25 min Time Cap
Mayhem Daily Wod – 191014
Strength3 position clean (Heavy Single)1 clean from the floor+1 clean from the hang+1 clean from the high hang12 mins…..Squat!! Metcon3 Rounds for Time500m Row21 HSPU9 Bar Muscle Ups
Strength
3 position clean (Heavy Single)
1 clean from the floor+1 clean from the hang+1 clean from the high hang
12 mins.....Squat!!
Metcon
3 Rounds for Time
500m Row
21 HSPU
9 Bar Muscle Ups
Big Clean Complex
6 Sets for Max Load
High Hang Clean + Hang Clean + Clean + Push Press
High Hang Clean + Hang Clean + Clean + Push Jerk
High Hang Clean + Hang Clean + Clean + Split Jerk
One set consists of all 12 reps
Wednesday 010801
Wednesday 010801
30 Strict Push-ups
15 Back Extensions
25 Push-ups feet elevated 1 foot from floor.
12 Back Extensions
20 Push-ups feet raised 2 feet from floor
9 Back Extensions
15 Push-ups feet raised 3 feet from floor
6 Back Extensions
10 Push-ups feet raised 4 feet from floor
Notes:
1. Strict push-ups allow for no sag in the body.
2. Don't swing the Glute-ham raise. Move slowly and deliberately.