Tuesday 210907

Shoulder press 5-5-5-5-5 reps

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Compare to 130731.



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 - 2196

      M30:

For Time
45 Hand Release Push Ups
60 Alternating Box Step Ups (Total)
90 Alternating Stepback Lunges (Total)


"Desertstalker Scorpion Minimal"
For Time
30 Strict Handstand Push Ups
60 Alternating Dumbbell Snatches (50/35)
90 Ab Mat Sit Ups

 
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Sunday 210905

Complete as many rounds as possible in 15 minutes:

25 toes-to-bars

50 burpees

75 wall-ball shots

♀ 14-lb. ball to 9 ft.

♂ 20-lb. ball to 10 ft.

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Scaling:

​
This AMRAP includes large sets of each exercise. Choose modifications that allow you to move through everything with minimal rest.

Intermediate Option:

Complete as many rounds as possible in 15 minutes:

15 toes-to-bars

35 burpees

50 wall-ball shots

♀ 14-lb. ball to 9 ft.

♂ 20-lb. ball to 10 ft.

Beginner Option:

Complete as many rounds as possible in 15 minutes:

20 sit-ups

30 burpees

40 wall-ball shots

♀ 6-lb. ball

♂ 10-lb. ball

Saturday 210904

Row 250 meters

Row 500 meters

Row 1,000 meters

Row 500 meters

Row 250 meters

Rest 1 minute between efforts.

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Compare to 180308.



Scaling:

The varying intervals offer a good opportunity to challenge your capacity at different durations. Intermediate athletes can complete this workout as prescribed. Newer athletes can reduce the overall volume by shortening each distance or reducing the number of rounds.

Beginner Option:

Row 200 meters

Row 400 meters

Row 600 meters

Row 400 meters

Row 200 meters

Mayhem Daily Wod - 2193

      Compete:

50/40 Calorie Row
40 GHD sit ups
30 Chest to Bar Pull Ups
20 Burpees over Dumbbell
100ft Single Arm Overhead Lunge (70/50)
-Rest 1:1 between sets-
100ft Single Arm Overhead Lunge (70/50)
20 Burpee over Dumbbell
30 Chest to Bar Pull Ups
40 GHD sit ups
50/40 Calorie Row

 
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Friday 210903

Complete as many rounds as possible in 12 minutes of:

2 power snatches

4 power cleans

60 double-unders

♀ 105 lb. ♂ 155 lb.

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Scaling:

This is moderately heavy and metabolically challenging at the same time. Reduce the load to allow quick sets on the barbell. Newer athletes should reduce the load and focus on the mechanics of the power snatch and power clean.

Intermediate Option:

Complete as many rounds as possible in 12 minutes of:

2 power snatches

4 power cleans

60 double-unders

♀ 85 lb. ♂ 125 lb.

Beginner Option:

Complete as many rounds as possible in 12 minutes of:

2 power snatches

4 power cleans

60 single-unders

♀ 45 lb. ♂ 65 lb.

Mayhem Daily Wod - 2192

      Aerobic Capacity:

Row "Lactate Threshold"
3 Sets
6x (150m at fast pace, 30sec rest)

 
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Mayhem Daily Wod - 2191

      What's Rich Doing:

For Time: (Team of 2)
20 Cal Row (same time)
40 Clean (225/155)
20 Cal Row (same time)
30 Clean (245/175)
20 Cal Row (same time)
20 Clean (265/185)
20 Cal Row (same time)
10 Clean (285/200)

 
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Wednesday 210901

5 rounds for time of:

Run 400 meters

1 legless rope climb, 15 ft.

3 rope climbs, 15 ft.

Post time to comments.



Scaling:

Reduce the reps or choose a challenging pull exercise for the rope climbs.

Intermediate Option:

5 rounds for time of:

Run 400 meters

3 rope climbs, 15 ft.

Beginner Option:

3 rounds for time of:

Run 400 meters

3 rope climbs, lying to standing

Mayhem Daily Wod - 21831

      Affiliate:

5-10-15-20
Toes to bar
Power Cleans (135/95)
Handstand Push-ups

 
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