Metcon
17 min Amrap
200m Run
10 Wall Balls (20/14)
* Add 5 reps of wall balls every round
Strength
Dumbbell Bench (5x10)
5 sets of 10 reps
Single Arm, Alternate arms each rep.
Bent Over Row (5 sets of 10 reps)
Single Arm Dumbbell
Similar Wods
Mayhem Daily Wod – 190530
MetconFor Time:500m Row40 Wall Balls (20/14)1000m Row80 Wall Balls (20/14)500m Row40 Wall Balls (20/14) 25 min Time Cap StrengthDumbbell Bench (5×10)5 sets of 10 repsSingle Arm , Alternate arms each rep.
Metcon
For Time:
500m Row
40 Wall Balls (20/14)
1000m Row
80 Wall Balls (20/14)
500m Row
40 Wall Balls (20/14)
25 min Time Cap
Strength
Dumbbell Bench (5x10)
5 sets of 10 repsSingle Arm , Alternate arms each rep.
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 – 190606
Metcon For Time (with a Partner)100 Cal. Row75 Syncro Wall Balls (20/14)50 SHSPU25 Sand Bag Cleans (150/100) StrengthDumbbell Bench (5×10)5 sets of 10 repsSingle Arm , Alternate arms each rep. Bent Over Row (5 sets of 10 reps)Single Arm Dumbbell
Metcon
For Time (with a Partner)
100 Cal. Row
75 Syncro Wall Balls (20/14)
50 SHSPU
25 Sand Bag Cleans (150/100)
Strength
Dumbbell Bench (5x10)
5 sets of 10 reps
Single Arm , Alternate arms each rep.
Bent Over Row (5 sets of 10 reps)
Single Arm Dumbbell
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