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

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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 - 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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Monday 210913

For time:

21 body-weight back squats

7 rope climbs, 15-ft. rope

15 body-weight back squats

5 rope climbs, 15-ft. rope

9 body-weight back squats

3 rope climbs, 15-ft. rope

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Compare to 200305.



Scaling:

Select a load for the back squats that allows you to perform at least 10 consecutive reps when fresh. If you are not proficient at rope climbs, choose a modification that works on both technique and pre-requisite strength.

Intermediate Option:

For time:

15 body-weight back squats

5 rope climbs, 15-ft. Rope

12 body-weight back squats

3 rope climbs, 15-ft. Rope

9 body-weight back squats

1 rope climb, 15-ft. rope

Beginner Option:

For time:

21 back squats

7 rope climbs, lying to standing

15 back squats

5 rope climbs, lying to standing

9 back squats

3 rope climbs, lying to standing

♀ 45 lb. ♂ 65 lb.

Sunday 210912

50-40-30-20-10 reps for time of:

Double-unders

GHD sit-ups

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Scaling:

This variation of the benchmark workout, “Annie,” scales up the sit-up to the GHD. If you have not completed traditional “Annie,” start there and use the abmat.

Intermediate Option:

Annie

50-40-30-20-10 reps for time of:

Double-unders

Sit-ups

Beginner Option:

50-40-30-20-10 reps of:

Single-unders

25-20-15-10-5 reps of:

Abmat sit-ups

Mayhem Daily Wod - 21911

      M60:

4 Sets (1 set every 5 Minutes)
200m Run
20 Dumbbell Snatches (50/35)
100 Double Unders

 
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Saturday 210911

3 rounds for time of:

Run 800 meters

Rest 2 minutes

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Compare 200605.



Scaling:

These run efforts are all out. Try to improve your overall time from 200605. Deconditioned athletes can reduce the distance in order to complete each interval in 5 minutes or less.

Beginner Option:

3 rounds for time of:

Run 600 meters

Rest 2 minutes

Mayhem Daily Wod - 21910

      Compete:

2 - 2 - 2 - 3min of work
-1min rest b/t sets-
In each window perform
10 Clusters (155/105)
-then-
max reps Squat Snatch (155/105)

 
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Mayhem Daily Wod - 2199

      MAC:
Row ""Anaerobic"" Workouts
500m at fast pace, 125m sprint, 
400m at fast pace, 125m sprint,
300m at fast pace, 
125m sprint w/ 3min rest b/t all reps

 
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