Monday 210920

3 rounds for time of:

15-cal. row

12 power snatches

9 burpees

♀ 65 lb. ♂ 95 lb.

Post time to comments.

Compare to 170622.



Scaling:

This is a sprint. Reduce the reps and loading allow so that you can move quickly and with minimal rest.

Intermediate Option:

 3 rounds for time of:

15-cal. row

12 power snatches

9 burpees

♀ 55 lb. ♂ 75 lb.

Beginner Option:

3 rounds for time of:

12-cal. row

9 hang power snatches

6 burpees

♀ 35 lb. ♂ 45 lb.

Sunday 210919

For time:

800-meter run

40 wall-ball shots

400-meter weighted run

20 wall-ball shots

400-meter weighted run

20 wall-ball shots

800-meter run

40 wall-ball shots

♀ 20-lb. ball, 9-ft. target

♂ 30-lb. ball, 10-ft. target

Post time to comments.



Scaling:

Today we’re using a heavier medicine ball than we typically see on the wall ball and mixing in weighted runs. Select a weight outside your comfort zone and tackle this grueling workout. Beginners should reduce the overall volume.

Intermediate Option:

 For time:

800-meter run

30 wall-ball shots

400-meter weighted run

15 wall-ball shots

400-meter weighted run

15 wall-ball shots

800-meter run

30 wall-ball shots

♀ 16-lb. ball, 9-ft. target

♂ 25-lb. ball, 10-ft. target

Beginner Option:

For time:

400-meter run

20 wall-ball shots

200-meter weighted run

10 wall-ball shots

200-meter weighted run

10 wall-ball shots

400-meter run

20 wall-ball shots

♀ 10-lb. Ball

♂ 16-lb. ball

Mayhem Daily Wod - 21917

      Compete:

8 Rounds 
400m Jog
30 Step Up (20”)
240’ Sled Push (Sled+45/25)
*All with 20# vest

 
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Friday 210917

Complete as many rounds as possible in 10 minutes of:

5 power cleans

10 toes-to-bars

♀ 135 lb. ♂ 205 lb.

Post rounds completed to comments.

Compare to 180811.



Scaling:

Reduce the load and modify the toes-to-bar so that you can keep moving, with little resting, for the duration of the 10 minutes.

Intermediate Option:

Complete as many rounds as possible in 10 minutes of:

5 power cleans

10 toes-to-bars

♀ 105 lb.♂ 165 lb.

Beginner Option:

Complete as many rounds as possible in 10 minutes of:

5 power cleans

10 hanging knee-raises

♀ 35 lb.♂ 55 lb.

Mayhem Daily Wod - 21916

      Aerobic Capacity:

4 Sets
4 Min Run at Moderate Pace
-No Rest-
90 Sec Bike at Fast Pace
-Rest 3min between sets-

 
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Thursday 210916

Complete as many rounds as possible in 20 minutes of:

20-cal. row

15 dips

10 dumbbell Turkish get-ups

♀ 35-lb. DB ♂ 50-lb. DB

Post rounds completed to comments.

Compare to 201231.



Scaling:

The Turkish get-up requires coordination, balance, flexibility and strength. If you are unfamiliar with the skill, reduce the load and move deliberately. Choose a dip modification that allows you to complete the reps in 1-3 sets.

Intermediate Option:

Complete as many rounds as possible in 20 minutes of:

20-cal. row

10 dips

10 dumbbell Turkish get-ups

♀ 25-lb. DB ♂ 35-lb. DB

Beginner Option:

Complete as many rounds as possible in 20 minutes of:

20-cal. row

15 assisted push-ups

10 dumbbell Turkish get-ups

♀ 10-lb. DB ♂ 15-lb. DB

Mayhem Daily Wod - 21915

      What's Rich Doing:

6 Rounds
30 GHD Sit Up
30yd Handstand Walk

 
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Wednesday 210915

Deadlift 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.



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 - 21914

      Affiliate:

7 min AMRAP
10/8 Calorie Assault Bike
10 Burpee Box Jump-overs (24/20)
* Echo Bike Calories - No Change

 
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Mayhem Daily Wod - 21913

      M60:

3 Sets:
1:00 Max Reps Line Hops/Jumping Jacks
1:00 Max Reps Cossack Squats
1:00 Max Reps Box/Chair Step Ups
1:00 Max Reps Wall Walks
1:00 Rest


"Miracle Minimal"
3 Sets:
1:00 Max Reps Double Unders 
1:00 Max Reps Alternating Hang Dumbbell Squat Snatches (50/35)
1:00 Max Reps Single Dumbbell Box Step Ups (50/35)

1:00 Max Reps Wall Walks
1:00 Rest

 
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