Metcon
20 min Amrap (with a Partner)
Partner 1 :
400m Run
Partner 2:
Amrap
6 Power Snatch (135/95)
12 OVHS (135/95)
18 T2B
Switch when partner returns from the run (cont. where partner left off). Scored by total rds completed of PS ,OVHS, T2B.
Strength
5x10
Dumbbell Bench Single Arm
Bent Over Row , Single Arm Dumbbell
Similar Wods
Monday 150921
Monday 150921
Barbell Turkish get-up 1-1-1 reps (left arm)
Barbell Turkish get-up 1-1-1 reps (right arm)
Single-arm barbell overhead squat 1-1-1 reps (left arm)
Single-arm barbell overhead squat 1-1-1 reps (right arm)
Single-arm barbell snatch 1-1-1 reps (left arm)
Single-arm barbell snatch 1-1-1 reps (right arm)
Mayhem Daily Wod – 200410
AMRAP in 17 minutesFrom 0:00-5:00, AMRAP of:5 Single-Arm Thrusters (50/35 lb, right)5 Weighted Reverse Lunges (50/35 lb, right)5 Single-Arm Thrusters (50/35 lb, left)5 Weighted Reverse Lunges (50/35 lb, left)Rest 1 minuteFrom 6:00-11:00, AMRAP of:10 Single-Arm Thrusters (50/35 lb, right)10 Weighted Reverse Lunges (50/35 lb, right)10 Single-Arm Thrusters (50/35 lb, left)10 Weighted Reverse Lunges (50/35 lb, […]
AMRAP in 17 minutes
From 0:00-5:00, AMRAP of:
5 Single-Arm Thrusters (50/35 lb, right)
5 Weighted Reverse Lunges (50/35 lb, right)
5 Single-Arm Thrusters (50/35 lb, left)
5 Weighted Reverse Lunges (50/35 lb, left)
Rest 1 minute
From 6:00-11:00, AMRAP of:
10 Single-Arm Thrusters (50/35 lb, right)
10 Weighted Reverse Lunges (50/35 lb, right)
10 Single-Arm Thrusters (50/35 lb, left)
10 Weighted Reverse Lunges (50/35 lb, left)
Rest 1 minute
From 12:00-17:00, AMRAP of:
15 Single-Arm Thrusters (50/35 lb, right)
15 Weighted Reverse Lunges (50/35 lb, right)
15 Single-Arm Thrusters (50/35 lb, left)
10 Weighted Reverse Lunges (50/35 lb, left)
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
Marsha P. Johnson
Three AMRAPs in 25 minutes 20 seconds
From 0:00-4:50, AMRAP of:
6 Single-Arm Dumbbell Squat Cleans (50/35 lb, 3 per arm)
28 Doube-Unders
6 Single-Arm Dumbbell Push Presses (50/35 lb, 3 per arm)
9 Burpees
Rest 2 minutes 10 seconds
From 7:00-14:00, AMRAP of:
6 Single-Arm Alternating Devil Presses (50/35 lb)
280 meter Run
6 Single-Arm Dumbbell Hang Power Cleans (50/35 lb, 3 per arm)
9 Goblet Reverse Lunges (50/35 lb)
Rest 2 minutes
Finally from 16:00-25:20, AMRAP of:
60 meter Shuttle Sprint
2 Single-Arm Devil Cleans (50/35 lb)
8 Overhead Stationary Reverse Lunges (50/35 lb)
6 Push-Ups
9 Air Squats