Mayhem Daily Wod - 211023
Mayhem Daily Wod - 211023
MBS: Perform 10 singles within 90-95% of 1RM Snatch * Rest 60-90 seconds between sets *
Clean & Jerk: Perform 10 singles within 90-95% of 1RM Clean and Jerk * Rest 60-90 seconds between sets *
Heavy 3 Rep Front Squat * Rest as needed between sets 3 sets
12 Barbell Front Rack Step Ups (6/6) * This is for quality, not for load! Lightfoot touch on the way down.
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Saturday 211023
Saturday 211023
Nancy
5 rounds for time of:400-meter run
15 overhead squats♀ 65 lb. ♂ 95 lb.
Post time to comments.
Compare to 190911.Scaling:
This benchmark couplet is meant to be light and fast. Reduce the load on the overhead squat so you can perform all the reps unbroken and still run fast.Intermediate Option:
5 rounds for time of:
400-meter run
15 overhead squats♀ 45 lb. ♂ 65 lb.
Beginner Option:
3 rounds for time of:
400-meter run
10 overhead squats♀ 35 lb. ♂ 45 lb.
Mayhem Daily Wod - 211022
Mayhem Daily Wod - 211022
Compete: 3 sets 1000m standing bike 30 GHD sit up 1000m standing bike 60 Heavy Double Unders -rest 3:00 b/t sets-
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Friday 211022
Friday 211022
Lift Move Work
1-rep-max clean, 4-minute time frame
Rest 2 minutes, then,
Max bar muscle-ups in 4 minutes
Rest 2 minutes, then,
Complete as many repetitions as possible in 8 minutes of:
30 double-unders
8 single-arm dumbbell push presses (left arm)
8 single-arm dumbbell push presses (right arm)
8 lateral burpees over the dumbbell♀ 35 lb. ♂ 50 lb.
Post clean load, bar muscle-up reps, and total AMRAP reps to comments, or register for the 2021 Lift Move Work event and log your score there.
Scaling:
Beginner level athletes should spend time drilling the clean and practice the movement with light weights. Intermediate athletes should shoot for a 1-rep-max clean PR and complete the full event as prescribed.Intermediate Option:
1-rep-max clean, 4-minute time frame
Rest 2 minutes, then,
Max pull-ups in 4 minutes
Rest 2 minutes, then,
Complete as many repetitions as possible in 8 minutes of:
20 double-unders
6 single-arm dumbbell push presses (left arm)
6 single-arm dumbbell push presses (right arm)
6 burpees♀ 35 lb. ♂ 50 lb.
Beginner Option:
1-rep-max clean, 4-minute time frame (Try practicing 1 light clean + 1 front squat on the minute)
Rest 2 minutes, then,
Max ring rows in 4 minutes
Rest 2 minutes, then,
Complete as many repetitions as possible in 8 minutes of:
20 single-unders
5 single-arm dumbbell push presses (left arm)
5 single-arm dumbbell push presses (right arm)
5 burpees♀ 20 lb. ♂ 35 lb.
Mayhem Daily Wod - 211021
Mayhem Daily Wod - 211021
MAC: 3 Sets 4x500m at Moderate Pace w/60 Sec Rest between reps -3 Min Rest between sets- Rich Froning Paces: 3 Sets 4x500m at 1:46/500m Pace w/60 Sec Rest between reps -3 Min Rest between sets-
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Thursday 211021
Thursday 211021
For time:
1,000-m row
25 box jumps, 30-in. box
1,000-m row
50 box jumps, 24-in. box
1,000-m row
75 box jumps, 20-in. boxPost time to comments.
Scaling:
Deconditioned athletes should reduce the overall volume of this workout to finish the work in 20 minutes or less.Intermediate Option:
For time:
1,000-m row
20 box jumps, 30-in. box
1,000-m row
40 box jumps, 24-in. box
1,000-m row
60 box jumps, 20-in. boxBeginner Option:
For time:
500-m row
10 box jumps, 16-in. box
500-m row
20 box jumps, 12-in. box
500-m row
30 box jumps, 6-in. box
Mayhem Daily Wod - 211020
Mayhem Daily Wod - 211020
WRD: AMRAP 7 25 Cal Row 50 Double Under -Rest 3:00- AMRAP 7 15 Devil Press (35/20) 50 Double Under -Rest 3:00- AMRAP 7 15 Dumbbell Thruster (35/20) 50 Double Under
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Mayhem Daily Wod - 211019
Mayhem Daily Wod - 211019
Mayhem Gymnastics: 3 rounds of each skill: 30sec on/30 sec rest Heel Box Toes to Bar ---rest 1 min --- Banded Lat Pull Downs ---rest 1 min --- Kipping Toes to bar Complete all 3 rounds before moving to the next skill. *Scaled: Replace Heel Box Toes to Bar with Heel Box Knee Raises
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Tuesday 211019
Tuesday 211019
For time:
3-minute handstand hold
100 squats
50-meter handstand walk
100 squats
30 handstand push-upsPerform handstand hold against a wall (with only the feet touching) and accumulate a total of 3 minutes before moving on to the squats.
Post time to comments.
Compare to 181013.Scaling:
If you are not highly proficient with handstands, modify each movement to a point that is manageable but challenging. Read How Long Can You Handstand It? for handstand tips and drills.Intermediate Option:
For time:
2-minute handstand hold
100 squats
25-meter handstand walk
100 squats
20 handstand push-upsPerform the handstand hold against a wall (with only the feet touching) and accumulate a total of 2 minutes before moving on to the squats.
Beginner Option:
For time:
2-minute inverted hold
50 squats
25-meter bear crawl
50 squats
30 knee push-upsPerform the inverted hold with the hands on the ground and the feet or knees on a box and accumulate a total of 2 minutes before moving on to the squats.
Mayhem Daily Wod - 211018
Mayhem Daily Wod - 211018
M30: AMRAP 12:00 20 Cossack Squats (Total) 30 Alternating Leg V-Ups 50 Plate Hops/Line Hops
"The Chum Bucket Minimal" AMRAP 12:00 20 Double Dumbbell Front Squats (50s/35s) 30 Alternating Leg V-Ups 50 Double Under
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