WODs
 | Mon, Jan 10 2022 |  |
| Hotworx | 20220110 Mayhem Strength A | 20220110 Mayhem Strength B |
Hotworx
(Time)
HowWorx session of some manner.
May have been Mobility, Cycling, Yoga Barre, etc.
Planned: Fri,Apr17,2026 Thu,Apr16,2026 Wed,Apr15,2026 Sat,Apr11,2026 Fri,Apr10,2026 Wed,Apr8,2026 Tue,Apr7,2026 Mon,Apr6,2026 Sun,Apr5,2026 Fri,Apr3,2026 Thu,Apr2,2026 Tue,Mar31,2026
| Duane | 40:00 Rx | Pilates | | Sarah | 40:00 Rx | Pilates |
|
20220110 Mayhem Strength A
(Weight)
Snatch Balance
3-3-2-2-1-1
Start at approximately 60% 1RM Sqt Snatch and work up…
—Rest 2 minutes between sets—
Squat Snatch
5 sets @ no more than 70%
1 High hang + 1 Below the Knee + 1, 1” off the floor
—Rest 2 minutes between sets—
| Duane | SNBal-95-105-115 - Warmup-(45-65-75-85)x3 Rx | 105x5 - Warmup-(75-85-95) | | Sarah | SNBal-75-75-85-85-95-95- Warmup-(35-55-65)x3 Rx | 65x4, 75x1 - Warmup-(35-55) |
|
20220110 Mayhem Strength B
(Weight)
Front Rack Box StepUps
4 sets of 6 reps
How to approach the lifts
• Don't max, just a comfy set of 6
• Box height should be around 20-24in
• Record each set as your score for load
| Duane | 75# Rx | Pretty light | | Sarah | 55# Rx | Pretty light |
|
