Monday 210823

3 rounds for time of:

Row 500 meters

Run 400 meters

30 GHD sit-ups

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Scaling:

Beginning athletes can use warm-up time to allow for controlled exposure to the GHD, while choosing abmat sit-ups for the workout portion. Push hard on the monostructural work, aiming to complete a round in 6 minutes or less.

Intermediate Option:

3 rounds for time of:

Row 500 meters

Run 400 meters

20 GHD sit-ups

Beginner Option:

3 rounds for time of:

Row 250 meters

Run 200 meters

20 sit-ups

Sunday 210822

5 rounds for time of:

50-ft. dumbbell front-rack lunge

25 pull-ups

♀ 35-lb. DBs  ♂ 50-lb. DBs

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Scaling:

This couplet will tax your grip. Choose dumbbell loading and a pull-up modification that allow you to keep moving, even with shorts working sets followed by a quick rest. New athletes should reduce the overall volume.

Intermediate Option:

5 rounds for time of:

50-ft. dumbbell front-rack lunge

20 pull-ups

♀ 25-lb. DBs  ♂ 35-lb. DBs

Beginner Option:

3 rounds for time of:

50-ft. dumbbell front-rack lunge

15 assisted pull-ups

♀ 10-lb. DBs  ♂ 15-lb. DBs

Mayhem Daily Wod - 21821

      M60:

5 rounds:
250-m run
1 clean
Women: (155-165-175-185-195)
Men: (225-245-265-285-305)

 
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Mayhem Daily Wod - 21820

      Compete:

30 Toes to Bar
Run 1.5 Miles
30 Toes to Bar
Run 1.5 Miles
30 Toes to Bar

 
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Friday 210820

Complete as many rounds as possible in 10 minutes of:

3 burpee box jump-overs

3 deadlifts

6 burpee box jump-overs

6 deadlifts

9 burpee box jump-overs

9 deadlifts

Etc.

♀ 20-in. box, 155 lb.

♂ 24-in. box, 225 lb.

Post reps completed to comments.

Compare to 200116.



Scaling:

For the box jumps, prioritize jumping even if it means lowering the height of the box or using a stack of plates and eliminating the jump-over. Select a load for the deadlift that allows you to complete at least 15 consecutive reps when fresh.

Intermediate Option:

Complete as many rounds as possible in 10 minutes of:

3 burpee box jump-overs

3 deadlifts

6 burpee box jump-overs

6 deadlifts

9 burpee box jump-overs

9 deadlifts

Etc.

♀ 20-in. box, 125 lb.

♂ 24-in. box, 185 lb.

Beginner Option:

Complete as many rounds as possible in 10 minutes of:

3 burpee box jump-overs

3 deadlifts

6 burpee box jump-overs

6 deadlifts

9 burpee box jump-overs

9 deadlifts

Etc.

♀ 6-in. box, 75 lb.
♂ 12-in. box, 115 lb.

Mayhem Daily Wod - 21819

      Scaled:

10-9-8-7-6-5-4-3-2-1
Thrusters (115/80)
* 3 Wall Walks after each set.

 
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Thursday 210819

Complete as many rounds as possible in 20 minutes of:

15-ft. rope climbs, 2 ascents

20 single-leg squats, alternating

40 double-unders

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Compare to 151217.



Scaling:

Today’s movements are higher skilled. Take a look at “Pistol Variations” and practice proper technique in the single-leg squats. Intermediate athletes can do this workout as written.

Beginner Option:

Complete as many rounds as possible in 20 minutes of:

2 rope climbs, lying to standing

20 squats

40 single-unders

Mayhem Daily Wod - 21818

      What's Rich Doing:

10 Rounds
300m Row (Moderate)
15 Dumbbell Bench (50/35)

 
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Wednesday 210818

Split jerk 5-5-3-3-3-1-1-1-1 reps

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Compare to 200308.



Scaling:

All athletes can attempt the split jerk sets. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movements.

Mayhem Daily Wod - 21817

      Affiliate:

For Time:
250 Double Unders
50 Double Dumbbell Thrusters (50s/35s)

 
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