AMRAP in 15 minutes
7 Ring Muscle-Ups
20 Dumbbell Walking Lunges (2x50/35 lb)
20 calorie Assault Bike
Wod Type: For Rounds/Reps (AMRAP)
Competitions:
Similar Wods
Assault Reduction
For Time
Round 1:
30 calorie Assault Air Bike
24 Lunges
18 Push-Ups
12 Front Squat (185/135 lb)
Round 2:
25 calorie Assault Air Bike
20 Lunges
15 Push-Ups
10 Front Squat (185/135 lb)
Round 3:
20 calorie Assault Air Bike
16 Lunges
12 Push-Ups
8 Front Squat (185/135 lb)
Round 4:
15 calorie Assault Air Bike
12 Lunges
9 Push-Ups
6 Front Squat (185/135 lb)
Round 5:
10 calorie Assault Air Bike
8 Lunges
6 Push-Ups
4 Front Squat (185/135 lb)
Round 6:
5 calorie Assault Air Bike
4 Lunges
3 Push-Ups
2 Front Squat (185/135 lb)
Mayhem Daily Wod – 2228
Mayhem Daily Wod - 2228
Mayhem Gymnastics
Use % of Kipping Ring Muscle Up week one 3 minute test.
5 Strict Ring Muscle Ups
- rest 30 seconds --
45% of 3 minute test of your Kipping Ring Muscle Up from week one
--rest 90 seconds --
3 Strict Ring Muscle Ups
- rest 30 seconds --
35% of 3 minute test of your Kipping Ring Muscle Up from week one
--rest 90 seconds --
2 Strict Ring Muscle Up
- rest 30 seconds --
30% of 3 minute test of your Kipping Ring Muscle Up from week one
Scaling:
If you do not have strict ring muscle ups or if you had 6 or less Kipping Ring Muscle Ups on the test complete:
5 strict box assist strict ring muscle ups
- rest 30 seconds --
90 seconds max effort False Grip Ring Pull Ups
--rest 60 seconds --
3 strict Box Assist Strict Rring Muscle ups
- rest 30 seconds --
90 seconds max effort Ring Dips
--rest 60 seconds --
2 strict box assist strict ring muscle up
- rest 30 seconds --
90 seconds max effort Kipping Ring Swings
For example:
If your 3 minute test was 12 Kippinng Ring Muscle Ups
45% would be 5.4 but we will round down to 5 reps
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Mayhem Daily Wod – 200521
For Time21/16 calorie Assault Bike12 Bar Muscle-Ups15/12 calorie Assualt Bike9 Bar Muscle-Ups9/8 calorie Assault Bike6 Bar Muscle-UpsRest 5 minutes21/16 calorie Assault Bike9 Bar Muscle-Ups15/12 calorie Assault Bike6 Bar Muscle-Ups9/8 calorie Assault Bike3 Bar Muscle-Ups
For Time
21/16 calorie Assault Bike
12 Bar Muscle-Ups
15/12 calorie Assualt Bike
9 Bar Muscle-Ups
9/8 calorie Assault Bike
6 Bar Muscle-Ups
Rest 5 minutes
21/16 calorie Assault Bike
9 Bar Muscle-Ups
15/12 calorie Assault Bike
6 Bar Muscle-Ups
9/8 calorie Assault Bike
3 Bar Muscle-Ups
Mayhem Daily Wod – 200626
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)