Feb 28, 2019

3-1-19 WOD

19.2

2-28-19 WOD

Challenge:
Post WOD 15 MIN MOBILITY

MAKE UP DAY OR
L2/L1
7 sets
100m row
10 burpees
Rest 1 min
 *If you are registered for the open, I recommend today as a rest day.

Feb 26, 2019

2-27-19 WOD

Challenge:
2 sets Max strict pull ups

L2/L1
12 min AMRAP
15/12 cal assault bike (sub row if needed)
30 du's (L1- single unders)
10 burpee box jumps 24/20 ( L1- burpee step ups)

Feb 25, 2019

2-26-19 WOD

Mayhem workout of the day from 2-12-19 Chanklenge:
Shoulder Press (5x3 @75%)
Every 90 secs ish

L2/L1
AMRAP 8:00
3, 3... 6, 6... 9, 9...
Clean and Jerk 135/95 (L1- scale load)
Lateral Burpee over Bar (L1- step over)

- Rest 4 mins -

AMRAP 8:00
3, 3... 6, 6... 9, 9...
Clean and Jerk 135/95
Lateral Burpee over Bar

Feb 24, 2019

2-25-19 WOD

Mayhem workout of the day from 2-11-19 Challenge: 
Front squat 5X3 @ 75% 

L2 
25 GHD Sit Up 
25 HSPU 
25 Toes to Bar 
3 min rest 
25 Toes to Bar 
25 HSPU 
25 GHD Sit Up 
*14 min Time Cap 

L1 
25 Sit Ups 
25 seated DB press 
25 Toes to wall 
 3 min rest 
25 Toes to wall 
25 seated DB press 
25 Sit Ups 
*14 min Time Cap  

Feb 23, 2019

SAT WOD

Teams of 2

200 Cal. Assault Bike (sub row if needed)

200 Syncro Air Squats

Feb 20, 2019

2-21-19 WOD

Make up day or

3 sets max strict pull ups
L1- banded strict pull ups, make them difficult

4x500m row 1 to 1 rest

Feb 19, 2019

2-20-19 WOD

Mayhem workout of the day from 2-6-19
Challenge:
Deadlift (5x5 @70%)
Every 2 mins ish

L2/L1
3 Rounds for time

200m run
15 toes to bar(L1-sub V-ups/ sculling sit ups/ toes to wall/ or sit ups)
200m run
15 toes to bar
200m run
15 toes to bar
200m run
Rest 3:00 b/t sets

*If you are competing in the open sub sit ups

Feb 18, 2019

2-19-19 WOD

Mayhem workout of the day from 2-5-19
Challenge:
Shoulder Press (5x5 @70%)
Every 2 mins ish

L2
6 Rounds for time

15/12 Cal Assault Bike (sub row if needed)
12 Lateral Burpee over Bar
9 Clean and Jerk

Set 1/2-135/95lbs rest 2:00 after sets
Set 3/4-155/105lbs rest 2:00 after sets
Set 5/6-185/125lbs rest
30min Time Cap

L1
6 Rounds for time

15/12 Cal Assault Bike (sub row if needed)
12 Lateral Burpee over Bar
9 Clean and Jerk

*scale weight as needed
Set 1/2-65/45lbs rest 2:00 after sets
Set 3/4-95/65lbs rest 2:00 after sets
Set 5/6-115/75lbs rest

30min Time Cap

Feb 17, 2019

2-18-19 WOD

Mayhem workout of the day from 2-4-19

Challenge
Front Squat (5x5 @70%)
Every 2 mins ish

L2/L1
4 rounds
20/15 cal row
20 GHD Sit Up (L1-sit ups)
20/15 Deficit Push Ups (4in/2in) (L1- push ups/ knee push ups)

* 20 min Time Cap

Feb 16, 2019

SAT WOD

Teams of 2

L2/L1
150 Thrusters (75/55) (L1-scale load)
60 strict pull ups (L1-ring rows)

*on pull ups, must switch every 2 reps

Feb 14, 2019

2-15-19 WOD

Mayhem kinda WOD from 1-31-19
Challenge:
N/A

L2
21-15-9
Power Snatch 95/65
Lateral Burpee over Bar

rest 3:00

9-15-21
Lateral Burpee over bar
Power Snatch 95/65
*7 min Time Cap (each)

L1
21-15-9
Power Snatch
Burpee’s

rest 3:00

9-15-21
Burpee’s
Power Snatch

*20 min Time cap

Feb 13, 2019

2-14-19 WOD

Make up day/ or

L2/L1
15 min AMRAP
30 Du’s (L1-30 singles)
15 burpee’s

20 cal assault bike

Feb 12, 2019

2-13-19 WOD

Mayhem wod from 1-30-19
Challenge:
Find today's feel good heavy 5 rep deadlift

L2/L1
Teams of 2
3rds
2000m row
- Switch every 200m -
Rest 2 min between sets

Solo
3 rounds
5X200m row 1 to 1 rest

2 min rest between rounds

Feb 11, 2019

2-12-19 WOD

Mayhem workout of the day from 1-29-19
Challenge:
Find today's feel good heavy 5 rep shoulder press

L2
3 sets
5 min AMRAP
10 reverse lunges (back rack)
10 Hang Power Clean 115/75#
rest 1:00 between sets
*start new each AMRAP

L1
3 sets
5 min AMRAP
10 reverse lunges (weighted if possible)
10 Hang Power Clean
rest 1:00 between sets

*start new each AMRAP

Feb 10, 2019

2-11-19 WOD

Mayhem workout of the day from 1-28-19
Challenge:
find today’s feel good heavy 5 rep front squat


L2
For time
75/60 Cal Standing Bike
50 GHD Sit Up
25 Bar Muscle Up (burpee pull up)
50 GHD Sit Up
75/60 cal Standing Bike
20 min Time Cap:

L1
For time
75/60 Cal. Bike or row
50 Sit Ups
25 burpee pull ups (25 banded pull ups/ ring row)
50 Sit Ups
75/60 cal Bike or row

20 min Time Cap:

Feb 7, 2019

2-8-19 WOD

Mayhem kinda WOD from 1-25-19
Challenge
N/A
L2
15/12 strict pull ups
50ft kb farmers Carry 70’s/50’s
9 Thrusters (115, 80lb)
50ft kb Carry

12/9 strict pull ups
50ft kbCarry
15 Thrusters
50ft kb Carry

9/6 strict pull ups
50ft kb Carry
21 Thrusters
50ft kb Carry

L1
15/12 ring rows
50ft kb farmers Carry
9 Thrusters
50ft kb Carry

12/9 ring rows
50ft kbCarry
15 Thrusters
50ft kb Carry

9/6 ring rows
50ft kb Carry
21 Thrusters

50ft kb Carry

Feb 6, 2019

2-7-19 WOD

Make up day/ or
Mayhem WOD from 1-24-19
Challenge
N/A
L2/L1
Metcon (Time)
Teams of 2 (1:1)
10 rds
1000m Bike Erg
*thats 10 rounds each, switch every 1000m
40min cap

2-6-19 WOD

Mayhem wod from 1-23-19
Challenge
Deadlift (find todays feel good heavy 3)

L2
15 min Amrap
12 Front Squats (135/95)
12 HSPU
12 T2B

L1
15 min Amrap
12 goblet Squats
12 seated DB press

12 T2wall

Feb 4, 2019

2-5-19 WOD

Mayhem workout of the day from 1-22-19
Challenge:
Shoulder Press (find today's feel good heavy 3)

L2
For Time:
50 Chest To Bar Pull Ups
15/12 Cal. Assault Bike
10 Power Cleans (225, 155lb)
15/12 Cal. Assault Bike
8 Power Cleans
15/12 Cal. Assault Bike
6 Power Cleans

L1
L2
For Time:
50 pull ups/ or ring rows
15/12 Cal. Assault Bike
10 Power Cleans
15/12 Cal. Assault Bike
8 Power Cleans
15/12 Cal. Assault Bike

6 Power Cleans

Feb 3, 2019

2-4-19 WOD

Mayhem workout of the day from 1-21-19
Challenge:
Front Squat (build to today’s feel good heavy 3)

L2
For Time:
15-12-9-6-3
Double Dumbbell Snatch (50/35)
Burpee Box Jump Over (24/20)

L1
For Time:
15-12-9-6-3
KB Swings

Burpee Box Jumps (Step ups if needed)

Feb 2, 2019

SAT WOD

Teams of 2

L2/L1
120-100-80-60-40
Double Unders (each)
15-12-10-8-6
Muscle ups (L1-C2B pull ups, pull ups, banded pull ups, ring rows)

*Double unders are done together, MU’s are split between the two partners .