Saturday 170722

Mayhem Daily Wod – 22210

Mayhem Daily Wod - 22210
MAC 4x50m Kick w/15 Sec Rest (Fins Optional) 4x50m Swim (Fins Optional) w/30 Sec Rest (Underwater kick as far as possible, Easy swim remainder) 100m Easy Swim 4x100m Swim w/20 Sec Rest (Negative Split) 4x100m Pull w/20 Sec Rest (Breathing Pattern 3/5 by 25m) 3x100m Swim w/20 Sec Rest (Descend 1-3) 3x100m Pull w/20 Sec Rest (Breathing Pattern 3/5 by 25m)
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Thursday 220616

Thursday 220616

On a Concept2 rower:

Pull a sub-1:25/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:25/500-m pace for as long as possible

Post time maintained at each pace to comments. Scale split times as needed. Compare to 160613.

Scaling:
Approach these intervals as max efforts. Choose a beginning pace on the rower that you are able to maintain for a minimum of 10 seconds.

Intermediate Option:
On the Concept2 rower:
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:40/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:45/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:40/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible

Beginner Option:
On the C2 rower:
Pull a sub-1:55/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-2:00/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-2:05/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-2:00/500-m pace for as long as possible

Saturday 220806

Saturday 220806

Rinse ‘N’ Repeat(ish)
Every 2 minutes for as long as possible:

50-yard swim
8 burpees*

*Add 2 burpees each round until you cannot complete the reps within the 2-minute interval.

If you cannot get to a pool, lake, or other water source, sub for a run of similar length.

Post rounds and reps completed to comments.

Scaling:
The first few rounds should be achievable, so if necessary reduce the swim length or start with a lower number of burpees.

Intermediate Option:
Every 2 minutes for as long as possible:
50-yard swim
2 burpees*

*Add 2 burpees each round until you cannot complete the reps within the 2-minute interval.

Beginner Option:
Every 2 minutes for as long as possible:
25-yard swim
1 burpee*

*Add 1 burpee each round until you cannot complete the reps within the 2-minute interval.

Mayhem Daily Wod – 22217

Mayhem Daily Wod - 22217
MAC 6x 50m (Fins Optional) w/20 Sec Rest (Kick underwater as far as possible, Swim easy to interval finish) 6x 75m w/30 Sec Rest (25m Kick/50m Swim) 2x 150m w/40 Sec Rest (50m Kick/100m Swim) 100m Easy Swim 6x 50m w/20 Sec Rest (Catch-Up Drill with Kickboard) 4x 100m Pull w/20 Sec Rest
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