WODs

Sun, Jan 30 2022

Most Recent Benchmark:
Bench Press Max on Apr 1, 2025 (285 days ago)
20220128 Mayhem Strength A20220130 MetConHotworxWalk-Hike (for distance)

20220128 Mayhem Strength A


(Weight)
5 sets of 3 Pause Front Squats at 6/10 OR LESS on the RPE Scale

* Rest as needed between sets *

*3 Second Pause in the bottom
**This should not exceed 60% of 1RM Front Squat
***Trend towards going too light and actually holding the pause over going too heavy. Perform the pause on all warm up sets as well.

Clean Deadlift
Work up to heavy with
No mixed grip/straps/hook grip
8-6-4-2



DuanePause FS- 185x4-205x1 Warmup-(45-75-95-125-155)x3 pause Rx
Clean DL - 185x8, 215x6, 265x4, 305x2 (warmup-135x10)
SarahPause FS-115x2, 125x2-1355x1 Warmup-(35-65-85-105)x3 pause Rx
Clean DL - 115x8, 135x6, 155x4, 185x2 (warmup-85x10)