Compete: 15-10-6: Overhead Squats (165/115) Bar muscle-ups -Rest 1:1- For time: 45 Overhead Squats (95/65) 45 Toes to Bar Sign Up for Our Programming … [Read more...] about Mayhem Daily Wod – 21723
Muscle-Up
Sunday 210711
For time: 15 bar muscle-ups 5 overhead squats 10 bar muscle-ups 10 overhead squats 5 bar muscle-ups 15 overhead squats ♀ 125 lb. ♂ 185 lb. Post time to comments. Scaling: Reduce the reps for the bar muscle-up and choose modifications for both movements that allow you to complete at least a set of 5 reps when fresh. Intermediate Option: For time: 10 bar muscle-ups 5 … [Read more...] about Sunday 210711
Monday 210628
Complete as much as possible in 12 minutes of: 1 weighted muscle-up 5 medicine-ball cleans 2 weighted muscle-ups 10 medicine-ball cleans 3 weighted muscle-ups 15 medicine-ball cleans 4 weighted muscle-ups 20 medicine-ball cleans Etc., adding 1 muscle-up and 5 med-ball cleans each round. Use a 14/20-lb. ball for both exercises. Post reps completed to comments. Compare to … [Read more...] about Monday 210628
Wednesday 210609
Online Semifinals Event 3 For time: 30 muscle-ups 30-meter dumbbell front-rack lunge 300 double-unders 20 muscle-ups 20-meter dumbbell front-rack lunge 200 double-unders 10 muscle-ups 10-meter dumbbell front-rack lunge 100 double-unders ♀ 35-lb. DBs ♂ 50-lb. DBs 25-minute time cap. Post time to comments. Scaling: Modify the muscle-ups to pull and push exercises that … [Read more...] about Wednesday 210609
Mayhem Daily Wod – 21523
Mayhem 60 2 Sets (1 Set every 7:00) 6/4 Muscle Ups 6 Power Snatches (135/95) 6/4 Bar Muscle Ups 6 Power Clean and Jerks (135/95) *All Reps must be unbroken -Rest as needed b/t sets- Sign Up for Our Programming … [Read more...] about Mayhem Daily Wod – 21523
Tuesday 210518
3 rounds for time of: 20 front squats 7 muscle-ups ♀ 125 lb. ♂ 185 lb. Post time to comments. Compare to 200606. Scaling: This couplet pairs a moderately heavy squat with high-skill gymnastics. When selecting a weight or pull modification, choose something that is challenging but allows you to complete each movement in 2-3 sets. For in-depth scaling options for the … [Read more...] about Tuesday 210518
Sunday 210418
21-15-9 reps for time of: Parallette handstand push-up Bar muscle-up Post time to comments. Compare to 160603. Scaling: Choose modifications that are challenging but allow you to complete the reps in 3-4 sets per movement. Intermediate Option: For time: 21-15-9 reps: Handstand push-up 15-12-9 reps: Bar muscle-up Beginner Option: 21-15-9 reps for time of: Assisted … [Read more...] about Sunday 210418
Mayhem Daily Wod – 2145
10:00 to establish 1RM Back Squat Workout: 3 rounds: 5 Muscle Ups 9 Hang power cleans (135/95) 7 Shoulder to Overhead (135/95) 50 Double Unders -Rest until 15:00- 15 Muscle Ups 27 Hang power cleans (135/95) 21 Shoulder to Overhead (135/95) 150 Double Unders … [Read more...] about Mayhem Daily Wod – 2145
Friday 210326
Complete both 21.3 and 21.4 back-to-back with no rest in between. Workout 21.3 For total time: 15 front squats 30 toes-to-bars 15 thrusters Rest 1 minute 15 front squats 30 chest-to-bar pull-ups 15 thrusters Rest 1 minute 15 front squats 30 bar muscle-ups 15 thrusters ♀ 65 lb. ♂ 95 lb. Time cap: 15 minutes Then, Workout 21.4 Complete the following complex for max load: 1 … [Read more...] about Friday 210326
Monday 210315
For time: Row 2,000 meters 100 wall-ball shots 20 muscle-ups ♀ 14-lb. ball to 9 ft. ♂ 20-lb. ball to 10 ft. Post time to comments. Compare to 180227. Scaling: Choose modifications that allow you to complete each exercise with little rest. There is a high volume of each movement. Scale back each portion so you can keep moving, even as fatigue sets in. Intermediate … [Read more...] about Monday 210315