Strength
Deficit Deadlifts (5x3 @80%)
Standing on a 2" riser, every 2 mins
Metcon
75-50-25 for Time (with a Partner)
Strict Pull Ups
Strict HSPU
Push Ups
Split reps as needed
Similar Wods
Mayhem Daily Wod – 190515
StrengthDeficit Deadlifts (3×3 @70%, 3×2 @75%, 3×1 @80%)Standing on a 2″ riser Time Cap: 12 mins Metcon5 Rounds for time (with a Partner)5 rds (Each)21/15 Cal. AB12 Bar Facing Burpees * 1:1 Record each round
Strength
Deficit Deadlifts (3x3 @70%, 3x2 @75%, 3x1 @80%)
Standing on a 2" riser
Time Cap: 12 mins
Metcon
5 Rounds for time (with a Partner)
5 rds (Each)
21/15 Cal. AB
12 Bar Facing Burpees
* 1:1 Record each round
Special Mary
For Time
5 Strict Handstand Push-Ups
10 Pistols
15 Strict Pull-Ups
10 Strict Handstand Push-Ups
20 Pistols
30 Strict Pull-Ups
15 Strict Handstand Push-Ups
30 Pistols
45 Strict Pull-Ups
10 Strict Handstand Push-Ups
20 Pistols
30 Strict Pull-Ups
5 Strict Handstand Push-Ups
10 Pistols
15 Strict Pull-Ups
M.I.R.
AMRAP (with a Partner) in 30 minutes
Station 1: "Michalski"
From 0:00-10:00, Partner A performs:
23 Wall Ball Shots (20/14 lb)
53 Double-Unders
Partner B performs AbMat Sit-Ups*
Station 2: "Irvine"
From 10:01-20:00, perform:
30 Alternating Dumbbell Snatches (50/35 lb)
14 Box Jumps (24/20 in)
Partner B performs Wall Sit*
Station 3: "Rittner"
From 20:01-30:00, perform:
12 Deadlifts (225/155 lb)
860 meter Run
Partner B performs Burpees*
* Partner B performs the solo movement while Partner A does as many reps as possible of the couplet for the current station. Partners switch as needed.
Mayhem Daily Wod – 200925
AMRAP (with a Partner) in 20 minutesBuy-in: 5 Rounds (each)Partner A: 20/15 calorie RowPartner B: 20 GHD Sit-Ups* Switch after both partners finish In the remaining time, AMRAP of:Partner A: Bench Presses (155/105)Partner B: Hang Hold from a Pull-Up Bar* Switch as needed
AMRAP (with a Partner) in 20 minutes
Buy-in: 5 Rounds (each)
Partner A: 20/15 calorie Row
Partner B: 20 GHD Sit-Ups
* Switch after both partners finish
In the remaining time, AMRAP of:
Partner A: Bench Presses (155/105)
Partner B: Hang Hold from a Pull-Up Bar
* Switch as needed