12-17-18 WOD

Challenge

N/A

CrossFit Mayhem’s workout of the day from

12-3-18

L2/L1

7 rounds for time of:

10 Burpee to Bar (6in)

20 Abmat sit-ups  

15min Time cap

12-14-18 WOD

5min AMRAP

20 DU (RX MUST COMPLETE 20 UNBROKEN)

15 Ring Dips

Rest 3min

5min Amrap

20 DU (RX UNBROKEN)

10 DB S2O 55/35

L1 - Sub to singles/lighted load as needed

Challenge: Practice HSPU. Open athletes: 3 sets MAX unbroken kipping.

12-13-18 WOD

FOR TIME:

100 Walking Lunges

60 Stiff Leg KB Deadlifts 70/53

40 Air Squat

60 Russian Swings 70/53

40 Air Squats

60 Stiff Leg KB deadlifts

100 Walking Lunges

L1- Reduce Reps. Suggestion: ½ volume

Post WOD Challenge: 3X 20 GHD + 20 Back
Extensions

*Please drink LOTS of water and roll out!!!!

12-12-18 WOD

For Time

21-15-9

Cal Assault Bike (double reps if rowing)

TTB

Rest 3Min

15-12-9

Cal Bike

Clean & Jerk 95/65 (yes - goal is to go UB!)))))))

L1

5 Rounds

250/200m Row

12 Hanging Leg Raises - heels above hip

7 Clean and Press (TnG is goal)

Rest 2min Between sets

12-11-18 WOD

Challenge: NA/Set up for WOD

17min AMRAP

10 MU

30 Burpees

60 Wall Balls

L1

15min Amrap

8 Knee Push Ups (effort should be
quick to get through)

5 Box Dips (a few options for scaled dips)

12 Med Ball Thrusters (break up if needed!)

12-10-18 WOD

Challenge

take 10 to 15 min to warm up to a feel good heavy OHS

or work on overhead squat form

L2

21-15-9

Overhead squats (115/75)

Box jumps (30/24)

L1

21-15-9

Overhead squats (sub goblet squat if needed)

Box jumps (sub step ups if needed)

12-6-18 WOD

Challenge

30sec max cal. On Assault bike

L2

2 Rounds for time of:

50 Double-unders

25 Hang Power snatch 75/55

50 Double-unders

25 floor wipers 75/55

50 Double-unders

25 Burpees

L1

2 Rounds for time of:

50 single-unders

25 Hang Power snatch

50 single-unders

25 floor wipers/ toes 2 wall

50 single-unders

25 Burpees

*25 min time cap

12-4-18 WOD

Challenge: TEMPO Dips 5x5 @ 32X1.
Lower the tempo if press is slowing.
Complete weighted if tempo is easy
with good ROM.

WOD

15 min AMRAP

12 KB Push Press

9 K2E

6 Burpee Box Jump Overs

12-3-18 WOD

Challenge

N/A

L2

3 rds

1000m Row

25 Hang Power Cleans (135/95)

(make sure load is at a weight where linking
at least 10 is achievable)

L1

15 min AMRAP

500m row

15 hang cleans