Mayhem Daily Wod – 21517

Mayhem Daily Wod – 21524

Mayhem Daily Wod - 21524
M30 2 Sets: 5 rounds 5 Strict Pull Ups Or 10 Table Rows Or 5 Single Arm Object Rows (Each Arm) 10 Push Ups 20 Air Squats -Rest 3:00 B/T Sets-
BACKPACK OPTION: 2 Sets: 5 rounds 5 Strict Pull Ups Or 10 Bent Over Backpack Rows 10 Backpack Push Ups 20 Backpack Back Squats -Rest 3:00 B/T Sets- *All with a 20#/14# Backpack

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Mayhem Daily Wod – 21712

Mayhem Daily Wod - 21712
M30: 2 Sets: 3 Rounds 15 Push Ups 20 Stepback Lunges (Total) 15 Chair Dips 20 Stepback Lunges (Total) -rest 3 minutes b/t sets-
*BACKPACK OPTION: 2 Sets: 3 Rounds 15 Backpack Push Ups 20 Backpack Stepback Lunges (Total) 15 Backpack Floor Press 20 Backpack Stepback Lunges (Total) -rest 3 minutes b/t sets- **All with a 20/14# Vest/Backpack
"Tuesday Minimal": 3 Rounds 10 Single Arm Dumbbell Push Press (Left arm) (50/35) 20 Single Arm Overhead Dumbbell Stepack Lunges (Left arm) (50/35) 10 Single Arm Dumbbell Push Press (Right arm) (50/35) 20 Single Arm Overhead Dumbbell Stepback Lunge (Right arm) (50/35) -rest 3 minutes- 3 Rounds 10 Single Arm Dumbbell Snatch (Left arm) (50/35) 50ft Handstand Walk 10 Single Arm Dumbbell Snatch (Right arm) (50/35) 50ft Handstand Walk
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Sunday 230430

Sunday 230430

Complete as many reps as possible in 8 minutes of:
3 strict handstand push-ups
3 overhead squats
6 strict handstand push-ups
3 overhead squats
9 strict handstand push-ups
3 overhead squats
12 strict handstand push-ups
6 overhead squats
15 strict handstand push-ups
6 overhead squats
18 strict handstand push-ups
6 overhead squats
21 strict handstand push-ups
9 overhead squats

Continue until time expires, adding 3 handstand push-ups each round and 3 overhead squats every 3 rounds.

♀ 105 lb ♂ 155 lb

Scaling:
Today’s movement combo will tax your overhead position. Reduce the reps on the handstand push-ups and/or reduce the load on the barbell in order to work through the earlier rounds with minimal rest.

Intermediate Option:
Complete as many reps as possible in 8 minutes of:
1 strict handstand push-up
3 overhead squats
2 strict handstand push-ups
3 overhead squats
3 strict handstand push-ups
3 overhead squats
4 strict handstand push-ups
6 overhead squats
5 strict handstand push-ups
6 overhead squats
6 strict handstand push-ups
6 overhead squats
7 strict handstand push-ups
9 overhead squats

Continue until time expires, adding 1 handstand push-up each round and 3 overhead squats every 3 rounds.

♀ 95 lb ♂ 135 lb

Beginner Option:
Complete as many reps as possible in 8 minutes of:
3 push-ups
3 overhead squats
6 push-ups
3 overhead squats
9 push-ups
3 overhead squats
12 push-ups
6 overhead squats
15 push-ups
6 overhead squats
18 push-ups
6 overhead squats
21 push-ups
9 overhead squats

Continue until time expires, adding 3 push-ups each round and 3 overhead squats every 3 rounds.

♀ 22 lb ♂ 35 lb

Wednesday 230705

Wednesday 230705

Complete as many rounds as possible in 10 minutes of:

30-second L-sit from the floor
10 odd-object cleans

Use a 20- to 30-lb. sandbag, ball, backpack, or other odd object for the cleans.

Post rounds completed to comments.
Compare to 211127.

Scaling:
Watch “L-Sit Drills,” and modify the L-sit hold to a position you are able to maintain for a full 30 seconds when fresh.

Intermediate Option:
Complete as many rounds as possible in 10 minutes of:
30-second tuck sit
10 odd-object cleans

Use a 20- to 30-lb. sandbag, ball, backpack, or other odd object for the cleans.

Beginner Option:
Complete as many rounds as possible in 10 minutes of:
30-second seated leg raises
10 odd-object cleans

Use a 10- to 15-lb. sandbag, ball, backpack, or other odd object for the cleans.