WODs
 | Mon, Feb 7 2022 |  |
| Hotworx | 20220205 Mayhem Strength | 20220207 Mayhem Accessory | 20220126 Mainsite MetCon |
Hotworx
(Time)
HowWorx session of some manner.
May have been Mobility, Cycling, Yoga Barre, etc.
Planned: Sat,Jul18,2026 Thu,Jul16,2026 Sat,Jul11,2026 Sat,Jul4,2026 Wed,Jul1,2026 Fri,Jun26,2026 Thu,Jun25,2026 Mon,Jun22,2026 Sun,Jun21,2026 Fri,Jun19,2026 Thu,Jun18,2026 Fri,Jun5,2026
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20220205 Mayhem Strength
(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.
| Duane | 185x5x3 Rx | Warmup-(45-75-95-125-155)x3 | | Sarah | 115x5x3 Rx | Warmup-25-65-85-105)x3 |
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20220207 Mayhem Accessory
(Weight)
20 Back Rack Lunges (total)
14 Back Rack Lunges (total)
10 Back Rack Lunges (total)
- move down in reps and up in weight each set
| Duane | 75x20, 95x14, 115x10 Rx | | | Sarah | 55x20, 65x14, 85x10 Rx | |
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20220126 Mainsite MetCon
(Time)
21-15-9 reps for time:
Power snatches (95/65)
Box jumps (24/20 in)
Rx+: (115/75)
| Duane | 6:51 Rx | | | Sarah | 6:02 Rx | |
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