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This Week’s WODs

Posted on by Justin

Monday, August 15th
Back Squat 4×2 @ 75-80%
1 x Max Reps
(5lbs more than last week)

10,9,8,7,6,5,4,3,2,1
KB Swings
Goblet Squats
NPU Burpees

Tuesday, August 16th

15 Overhead Squats / 10 Pull-ups
15 Squat Snatches / 10 Pull-Ups
15 Front Squats / 10 Pull-Ups
15 Squat Cleans / 10 Pull-Ups

Rx (95/65)

Wednesday, August 17th
50ft Farmer’s Walk

3 Rounds
350m Row
15 Box Jumps
10 Burpees
- 1 min rest

Thursday, August 18th
Push Jerk + Split Jerk

10 Rounds
3 Shoulder to Overhead @ 60%
6 Wallballs

Rx+ 3 Power Clean & Jerks

Friday, August 19th
Front Squat 3

5 Rounds
200m Row
200m Run
10 DB Hang “squat” Cleans

Saturday, August 20th
Deadlift 5

3 Rounds
10 Pull-ups
15 Push-ups
20 Sit-ups
400m Run

Rx+
5 MUs / 10 HSPUs

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Master’s of Mayhem final results

Posted on by Justin

Click here to see this year’s results

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Friday, August 12th

Posted on by Justin

3 Rounds
500m Row
400m Run
30 Sit-ups
20 Pull-ups
10 Power Cleans (135/95)

Extra Credit Work:
Endurance:
do the metcon :)

Oly/Strength:
Hang Clean
7 x 1 @ 70-80%

Skill Development:
Strict Muscle-ups / Ring Dips

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Thursday, August 11th

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Hexbar Deadlift 3

4 Rounds
10 Deadlifts (135/95)
10 Back squats
20 Double Unders
- if you’re a beast, go heavier…

Extra Credit Work:
Endurance:
Run
4 x 400m Run
- 1:00 rest

Oly/Strength:
Barbell Lunge 3×12 moderate weight

Skill Development:
50 Pistols, alternating

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Wednesday, August 10th

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Shoulder Press 3×5

3 Rounds
21 Push-ups
12 Pull-ups
400m Run

Rx+ Start each round with 1 Rope Climb and/or 5 Muscle-ups

Extra Credit Work:
Endurance:
Air Bike
10 Minutes – max calories

Oly/Strength:
Pendlay Row 4×6

Skill Development:
High Box Jumps (be safe/smart!)

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Tuesday, August 9th

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Hang Power Snatches OTM 5×2
- work on catch / pull under
Power Snatch OTM 5×2
Power Snatch OTM 5×1

4 Rounds
8 Hang Power Snatches (75/55)
12 Box Jumps
16 Wallballs

Extra Credit Work:
Endurance:
Tabata Row
8 Rounds
:20 on / :10 rest
max meters

Oly/Strength:
Overhead Squat 3

Skill Development:
Handstand Walks & Shoulder Taps

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Monday, August 8th

Posted on by Justin

Back Squat 4×2 @ 75-80% of 1RM
1 x Max Reps

Partner WOD
10 Rounds (5 each)
1 min row for max meters
10 Front Squats (95/65)

Extra Credit Work:
Endurance & Skill Work:
8 Rounds
1 Rope Climb
200m Run
200m Recovery Walk

Oly/Strength:
Hang Clean
1×2 @ 50%
1×2 @ 60%
1×2 @ 70%
4×1 @ 80%

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This Week’s WODs

Posted on by Justin

Monday, August 8th
Back Squat 4×2 @ 75-80% of 1RM
1 x Max Reps

Partner WOD
10 Rounds (5 each)
1 min row for max meters
10 Front Squats (95/65)

Tuesday, August 9th
Hang Power Snatches OTM 5×2
- work on catch / pull under
Power Snatch OTM 5×2
Power Snatch OTM 5×1

4 Rounds
8 Hang Power Snatches (75/55)
12 Box Jumps
16 Wallballs

Wednesday, August 10th
Shoulder Press 3×5

3 Rounds
21 Push-ups
12 Pull-ups
400m Run

Rx+ Start each round with 1 Rope Climb and/or 5 Muscle-ups

Thursday, August 11th
Hexbar Deadlift 3

4 Rounds
10 Deadlifts (135/95)
10 Back squats
20 Double Unders
- if you’re a beast, go heavier…

Friday, August 12th
3 Rounds
500m Row
400m Run
30 Sit-ups
20 Pull-ups
10 Power Cleans (135/95)

Saturday, August 13th
Push Press 3

AMRAP in 10
1 Front Squat
1 Push Press
1 Thruster
1 Burpee
2 Front Squats
2 Push Presses
2 Thrusters
2 Burpees
3,3,3,3
4,4,4,4

- Use 50%, up to 95/65

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Friday, August 5th

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Team “Murph”
run 1 mile
- then
5 rounds of:
20 Pull-ups
40 Push-ups
60 Squats
- then
run 1 mile

This is done as a 2 or 3 person team. You must complete the run together, then you can divide the work between your team any way that you want. But you must stick with the posted rep scheme. Then perform the second run together.

Extra Credit Work:
Nothing Today, hit the metcon hard, stretch, eat and recover.

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Thursday, August 4th

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OTM 5×2 Hang Power Clean
OTM 5×1 Hang Power Clean + Front Squat
OTM 5×1 Hang Clean

10,9,8,7,6,5,4,3,2,1
DB Snatch L
50ft Sprint
DB Snatch R
50ft Sprint

Extra Credit Work:
Endurance:
Air Bike
10 Rounds
:20 on / :40 rest
max calories

Oly/Strength:
Paused Front Squat 2

Skill Development:
Handstand Walks

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