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.

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)

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

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  

SAT WOD

Teams of 2

200 Cal. Assault Bike (sub row if needed)

200 Syncro Air Squats

2-22-19 WOD

Open WOD 19.1

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

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

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

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

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

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

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

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

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

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:

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

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

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

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)

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 .