Mayhem Daily Wod - 201221
4 sets (1:1) 15/12 Cal. Assault Bike 12 Dumbbell Thrusters (35s/25s) 15/12 Cal. Assault Bike 9 Dumbbell Thrusters (50s/35s) 15/12 Cal. Assault Bike 6 Dumbbell Thrusters (70s/50s)
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Mayhem Daily Wod - 201221
4 sets (1:1) 15/12 Cal. Assault Bike 12 Dumbbell Thrusters (35s/25s) 15/12 Cal. Assault Bike 9 Dumbbell Thrusters (50s/35s) 15/12 Cal. Assault Bike 6 Dumbbell Thrusters (70s/50s)
StrengthSnatch (5×5@75% )Complete a set every 2:00 Metcon For Time:100ft DB Lunge Walk (50s/35s)21 Burpee Pull Ups100ft DB Lunge Walk (50s/35s)15 Burpee Pull Ups100ft DB Lunge Walk (50s/35s)9 Burpee Pull Ups100ft DB Lunge Walk (50s/35s)
Strength
Snatch (5x5@75% )
Complete a set every 2:00
Metcon
For Time:
100ft DB Lunge Walk (50s/35s)
21 Burpee Pull Ups
100ft DB Lunge Walk (50s/35s)
15 Burpee Pull Ups
100ft DB Lunge Walk (50s/35s)
9 Burpee Pull Ups
100ft DB Lunge Walk (50s/35s)
For Time:24/18 Cal. Assault Bike24 Power Cleans (135/95)24/18 Cal. Assault Bike24 Shoulder to Over Head (135/95)24/18 Cal. Assault Bike24 Clean and Jerks (135/95)24/18 Cal. Assault Bike
For Time:
24/18 Cal. Assault Bike
24 Power Cleans (135/95)
24/18 Cal. Assault Bike
24 Shoulder to Over Head (135/95)
24/18 Cal. Assault Bike
24 Clean and Jerks (135/95)
24/18 Cal. Assault Bike
For Time150′ Lunge Walk (50s/35s)20 Sandbag Cleans (150/100)150′ Lunge Walk (50s/35s)
For Time
150' Lunge Walk (50s/35s)
20 Sandbag Cleans (150/100)
150' Lunge Walk (50s/35s)
For TimeFrom 0:00-8:00, perform:21/18 calorie Assault Bike5 Power Snatches (155/105 lb)15/12 calorie Assault Bike3 Power Snatches (155/105 lb)9/6 calorie Assault Bike1 Power Snatch (155/105 lb) Rest 4 minutes Then from 12:00-20:00, perform:27/21 calorie Assault Bike5 Squat Snatches (165/115 lb)18/15 calorie Assault Bike4 Squat Snatches (165/115 lb) Rest 4 minutes Finally from 24:00, perform:45/36 calorie Assault […]
For Time
From 0:00-8:00, perform:
21/18 calorie Assault Bike
5 Power Snatches (155/105 lb)
15/12 calorie Assault Bike
3 Power Snatches (155/105 lb)
9/6 calorie Assault Bike
1 Power Snatch (155/105 lb)
Rest 4 minutes
Then from 12:00-20:00, perform:
27/21 calorie Assault Bike
5 Squat Snatches (165/115 lb)
18/15 calorie Assault Bike
4 Squat Snatches (165/115 lb)
Rest 4 minutes
Finally from 24:00, perform:
45/36 calorie Assault Bike
9 Overhead Squats (185/125 lb)