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210421-Mayhem

Mayhem Daily WOD

For Time
30 GHD Sit-Ups
50 Push Presses (95/65 lb)
30 GHD Sit-Ups
50 Handstand Push-Ups
30 GHD Sit-Ups

210421

Main Site Daily WOD

Five 3-minute AMRAPs in 19 minutes
200 meter Medicine Ball Run (20/14 lb)
Max Reps Wall Ball Shots (20/14 lb, 10/9 ft)
Rest 1 minute between AMRAPs

Talley

Drill Weekends Hero WOD

AMRAP in 22 minutes
8 Chest-to-Bar Pull-Ups
9 Hang Power Snatches (75/55 lb)
11 Jump Squats

Double Decker

by Luke Downing

♥️= Air Squats
♦️= Push Ups
♣️= KB Russian Swings
♠️= Burpees
🃏= x2 Next Card

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Run for DT

by WeightvestWOD

For time:
400m run
4 rounds of short DT
400m run
3 rounds of short DT
400m run
2 rounds of short DT
400m run
1 rounds of short DT

Joe Loftis

Memorial WOD

AMRAP in 26 minutes
6 Burpees
11 Bicep Curls (2x45/25 lb)
12 Weighted Lunges (2x45/25 lb)
13 Bench Presses (2x45/25 lb)

Burpee squat

by WeightvestWOD

3 rounds for time:
10 squat cleans
20 front squats
30 burpees

220421

by WeightvestWOD

For time:
100 burpees
*perform dumbbell snatches every minute from 0:00.
Add 1 DB snatch every minute.

Core row

by WeightvestWOD

AMRAP 14:
20 air squats
10 right side DB row
20 mountain climbers
10 left side DB row
20 sit-ups

Upside down

by WeightvestWOD

For time:
10-9-8-7-6-5-4-3-2-1 reps of
Dumbbell snatches
Handstand pushups

190421

by WeightvestWOD

4 rounds for time:
400m run
12 hang power cleans
12 push jerks
8 power cleans
8 push presses
4 squat cleans

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210420-Mayhem

Mayhem Daily WOD

For Time
50/40 calorie Assault Bike
Then, 5 Rounds of:
5 Power Cleans (135/95 lb)
5 Burpee Box Get Overs (30/24 in)
40/32 calorie Assault Bike
Then, 4 Rounds of:
4 Power Cleans (155/105 lb)
4 Burpee Box Get Overs (30/24 in)
30/24 calorie Assault Bike
Then, 3 Rounds of:
3 Power Cleans (185/125 lb)
3 Burpee Box Get Overs (30/24 in)

210420

"G.I. Jane" via Main Site Daily WOD

For Time
100 Burpee Pull-Ups
Ideally, the pull-up bar is 1 foot above your reach.

Sabrey Dennes

Memorial WOD

With a Running Clock in 40 minutes
Every 2 minutes on the minute for 3 rounds, complete:
28 Burpees
Rest 1 minute
Every 2 minutes on the minute for 3 rounds, complete:
28 Dumbbell Thrusters (2x50/35 lb)
Rest 1 minute
Every 2 minutes on the minute for 3 rounds, complete:
28 Box Jumps (24/20 in)
Rest 1 minute
Every 2 minutes on the minute for 3 rounds, complete:
28 Push-Ups
Rest 1 minute
Every 2 minutes on the minute for 3 rounds, complete:
28 Sit-Ups
Rest 1 minute
Then, AMRAP in 5 minutes of:
100 meter Sprint
5 Devil Presses (2x50/35 lb)

Hit the Floor

Assault Fitness Benchmark WOD

3 Rounds for Time
10/7 calorie Assault Airbike
10 Burpees
5 Clean-and-Jerks (115/75 lb)
Time Cap: 16 minutes

210419-Mayhem

Mayhem Daily WOD

AMRAP in 40 minutes
From 0:00-12:00, AMRAP of:
200 meter Run
10 Strict Pull-Ups
Rest 2 minutes
From 14:00-26:00, AMRAP of:
200 meter Run
20 Push-Ups
Rest 2 minutes
From 28:00-40:00, AMRAP of:
200 meter Run
30 Air Squats

Sgt. Jim O'Connor

Hero WOD for James O'Connor

For Time
3 Rounds of:
3 Dumbbell Man Makers (2x40/25 lb)
13 Pull-Ups
13 Burpees
20 Sit-Ups
200 meter Run
Then, 8 Rounds of:
8 Push-Ups
16 Kettlebell Swings (53/35 lb)
16 Weighted Alternating Lunges (53/35 lb)
2 Deadlifts (225/155 lb)

210418

Main Site Daily WOD

21-15-9 Reps for Time
Parallette Handstand Push-Ups
Bar Muscle-Ups

210417

Main Site Daily WOD

AMRAP in 15 minutes
1 Deadlift (275/185 lb)
50 meter Run
2 Deadlifts (275/185 lb)
100 meter Run
3 Deadlifts (275/185 lb)
150 meter Run
Continue with this pattern, adding 1 Deadlift and 50 meter Run after every round.

210416

Main Site Daily WOD

For Load
Snatch Balance 3-3-3-3-3 reps

Eleanor

Memorial WOD for Eleanor McCabe

For Time
1 mile Run
100 Devil Presses (2x22.5/15 kg)
1 mile Run

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