Latest Wods

Monday 211025

4 rounds for time of:

50-ft. overhead walking lunge

25 GHD sit-ups

♀ 95 lb.  ♂ 135 lb.

Post time to comments.

Compare to 180714.

Scaling:

Both exercises in this workout challenge the midline. The overhead lunge should be relatively heavy, possibly requiring 2-3 sets to reach the full distance each round. Avoid the GHD on this one if you don’t have previous exposure to it.

Intermediate Option:

4 rounds for time of:

50-ft. overhead walking lunge

15 GHD sit-ups

♀ 75 lb.  ♂ 115 lb.

Beginner Option:

2 rounds for time of:

50-ft. overhead walking lunge

25 sit-ups

♀ 22 lb.  ♂ 35 lb.

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

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

      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

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

      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

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. box

Post 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. box

Beginner 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

      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 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

For time:

3-minute handstand hold

100 squats

50-meter handstand walk

100 squats

30 handstand push-ups

Perform 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-ups

Perform 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-ups

Perform 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.