Mayhem Daily Wod - 21925

      M60:

2 Sets
50 Double Unders
15 GHD SIt Ups
10 Burpee Pull Ups (to 6” above reach)
15 GHD Sit Ups
50 Double Unders
-Rest 1:1 b/t sets-

 
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Saturday 210925

2 rounds for time of:

50-cal. row

25 handstand push-ups

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Scaling:

Originally programmed as part of the 2018 Team Series competition, today’s workout is the individual version. Modify the handstand push-up to allow you to keep moving through the reps with minimal rest.

Intermediate Option:

2 rounds for time of:

50-cal. row

15 handstand push-ups

Beginner Option:

2 rounds for time of:

25-cal. row

25 assisted push-ups

Mayhem Daily Wod - 21924

      Compete:

30/24 Calorie Row
30 Power Snatches (155/105)
30/24 Calorie Row
-Rest 5:00-
60/48 Calorie Row
15 Power Snatches (155/105)

 
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Friday 210924

For time:

30 strict muscle-ups

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Scaling:

Reduce the difficulty so that you can perform multiple reps unbroken when fresh, but not necessarily attempting to string sets together for the entire workout. Ideally, comple all reps in 15 minutes or less. All athletes should choose modifications that work both pulling and pushing strength.

Intermediate Option:

Complete as many reps as possible in 15 minutes:

Strict muscle-ups

Beginner Option:

10 rounds for time:

3 ring rows

3 push-ups

Mayhem Daily Wod - 21923

      Aerobic Capacity:

3x 3 Min at Moderate Pace w/1 Min Rest
3x 40 Sec at Fast Pace/20sec at Easy Pace w/1 Min Rest
3x 2 Min at Moderate Pace w/1 Min Rest
3x 20 Sec Sprint/40 Sec at Easy Pace w/1 Min Rest

 
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Thursday 210923

Back squat 10-5-3-1-1-1-3-5-10 reps

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Scaling:

All athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.

Mayhem Daily Wod - 21922

      Scaled:

For Time:
15-12-9-6-3
Dumbbell Deadlifts (2x40s/25s)
10-8-6-4-2
Box Jumps (24”/20”)
9-7-5-3-1
Dumbbell Thrusters (2x40s/25s)

 
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Mayhem Daily Wod - 21921

      Affiliate:

Teams of 2
5 sets (Each)
5 Power Clean and Jerks (135/95)
4 Power Clean and Jerks (155/105)
3 Power Clean and Jerks (185/135)
2 Power Clean and Jerks (205/145)
1 Power Clean and Jerk (225/155)
-Rest 1:1 between set -

 
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Tuesday 210921

3 rounds for time of:

25 dumbbell push jerks

50 double-unders

25 weighted step-ups

50 double-unders

♀ 35-lb. DBs, 20-in. box

♂ 50-lb. DBs, 24-in. box

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Scaling:

Reduce the weight and reps to move continuously with very few breaks. If you struggle with double-unders, reduce the reps to something you can complete in 3-4 sets or modify to single-unders.

Intermediate Option:

3 rounds for time of:

25 dumbbell push jerks

25 double-unders

25 weighted step-ups

25 double-unders

♀ 25-lb. DBs, 15-in. box

♂ 35-lb. DBs, 20-in. box

Beginner Option:

3 rounds for time of:

15 dumbbell push jerks

35 single-unders

15 step-ups

35 single-unders

♀ 10-lb. DBs, 12-in. box

♂ 20-lb. DBs, 15-in. box

Mayhem Daily Wod - 21920

      M30:

EMOM x 20 Minutes:
Min 1: 10 Single Arm Object Rows (Each Arm)
Min 2: 30 Alternating Leg V-ups
Min 3: Max Reps Push Ups
Min 4: Rest

 
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