WODs
 | Wed, Feb 8 2023 |  |
| Walk-Hike (for distance) | Mayhem Masters 20230131 Strength | Mayhem Masters 20230201 MetCon | Mayhem Masters 20230131 MetCon | Other Results |
Walk-Hike (for distance)
(Distance, Rx+)
Walk / Hike for distance
Planned: Mon,Mar30,2026 Wed,Mar18,2026 Tue,Sep16,2025 Mon,Sep15,2025 Sun,Sep14,2025 Tue,Sep9,2025 Sun,Sep7,2025 Mon,Sep1,2025 Sun,Aug31,2025 Sun,Aug24,2025 Sun,Aug17,2025 Tue,Jul22,2025
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Mayhem Masters 20230131 Strength
(Weight)
3 Sets
10 Supinated Grip Foot Elevated Ring Rows
14 Barbell Back Rack Step Ups (7/each leg)
10 Dumbbell Flies
Build to a Heavy Shoulder Press (3-2-1)
Bench Press
5 Bench Press @7/10 RPE
3 Bench Press @8/10 RPE
1 Bench Press @9/10 RPE
5 Bench Press @8/10 RPE
3 Bench Press @9/10 RPE
1 Bench Press @10/10 RPE
| Duane | 145x3-155x2-165x1 Rx | 225x5-235x3-245x1; 245x5-255x3-265x1; | | Sarah | 85x3-90,95x2-100,105x1 Rx | 115x5-120x3-125x1; 120x5-125x3-135x1; 140x1 |
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Mayhem Masters 20230201 MetCon
(Time, Rx2)
Masters 45-54
100 Burpee Box Jump Overs (24”/20”)
*Every 2 minutes perform 5 Power Cleans Cleans (125/85).
Modified partner version (Rx2)
10 Rounds (5 Rds per partner)
10 Box Step Ups
5. Power Cleans (135/95)
Partner A works: Partner B Rests
Then
Partner B works: Partner A Rests
| Duane | 6:46 Rx2 | 24in Box StepUps | | Sarah | 6:46 Rx2 | 24in Box StepUps |
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Mayhem Masters 20230131 MetCon
(Weight)
Mayhem Mini-Pump – Chest and Triceps
4 Sets
10 Bulgarian Split Squats
15/10 Standing Tricep Extension w/ band (moderate) (or Lying DB lys)
10 Strict Leg RDLs (50/35) DB or 135/95 Barbell
+ optional add on 10 Seated DB Curls
| Sarah | Rd Band with Small Box, 5# Flies, 10# Kickbacks | Nonweight BSSqts-10# Bench Flys-95#Strict Leg RDL | | Duane | Red Band, 25# Flies, 45# Kickback/ Rx | Nonweight BSSqts-15# Bench Flys-135#Strict Leg RDL |
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