Metcon
5 Rounds for Time
20 Sand Ball Slams (50/30)
120 yard Shuttle Sprint*
*Shuttle Sprint:
40 yards out/40 yards back
20 yards out/20 yards back
= 120 yards
Strength
Dumbbell Bench (5x10)
5 sets of 10 reps
Single Arm , Alternate arms each rep.
Bent Over Row , Single Arm Dumbbell
Similar Wods
Mayhem Daily Wod – 200106
For Time:180 yard Shuttle Sprint *27 Burpees180 yard Shuttle Sprint21 Burpees180 yard Shuttle Sprint15 Burpees180 yard Shuttle Sprint9 Burpees180 yard Shuttle SprintShuttle Sprint:40 yards down/ 40 yards back30 down/ 30 back20 down/ 20 back(180 yards total)
For Time:
180 yard Shuttle Sprint *
27 Burpees
180 yard Shuttle Sprint
21 Burpees
180 yard Shuttle Sprint
15 Burpees
180 yard Shuttle Sprint
9 Burpees
180 yard Shuttle Sprint
Shuttle Sprint:
40 yards down/ 40 yards back
30 down/ 30 back
20 down/ 20 back
(180 yards total)
Friday 141003
Feeks
Feeks
For time:
2 x 100-meter shuttle sprint
2 squat clean thrusters, 65-lb. dumbbells
4 x 100-meter shuttle sprint
4 squat clean thrusters, 65-lb. dumbbells
6 x 100-meter shuttle sprint
6 squat clean thrusters, 65-lb. dumbbells
8 x 100-meter shuttle sprint
8 squat clean thrusters, 65-lb. dumbbells
10 x 100-meter shuttle sprint
10 squat clean thrusters, 65-lb. dumbbells
12 x 100-meter shuttle sprint
12 squat clean thrusters, 65-lb. dumbbells
14 x 100-meter shuttle sprint
14 squat clean thrusters, 65-lb. dumbbells
16 x 100-meter shuttle sprint
16 squat clean thrusters, 65-lb. dumbbells
Mayhem Daily Wod – 190627
Metcon Teams of 25 Rounds Each (1:1)18/15 Cal. Ski15 OVHS (95/65)12 Chest to Bar StrengthDumbbell Bench 5 sets of 10 reps *Single Arm, Alternate arms each rep.Bent Over Row 5 sets of 10 reps*Single Arm , Alternate arms each rep.
Metcon
Teams of 2
5 Rounds Each (1:1)
18/15 Cal. Ski
15 OVHS (95/65)
12 Chest to Bar
Strength
Dumbbell Bench
5 sets of 10 reps
*Single Arm, Alternate arms each rep.
Bent Over Row
5 sets of 10 reps
*Single Arm , Alternate arms each rep.
Mayhem Daily Wod – 190718
Metcon 4 Rounds for Time25 Dumbbell Push Press (50/35)100ft DB Lunge Walk (50/35) StrengthDumbbell Bench (5×10) -Single Arm , Alternate arms each rep.Bent Over Row (5×10)-Single Arm , Alternate arms each rep
Metcon
4 Rounds for Time
25 Dumbbell Push Press (50/35)
100ft DB Lunge Walk (50/35)
Strength
Dumbbell Bench (5x10)
-Single Arm , Alternate arms each rep.
Bent Over Row (5x10)
-Single Arm , Alternate arms each rep