Wednesday 210929

Thruster 1-1-1-1-1-1-1-1-1-1-1-1 reps

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Compare to 200110.



Scaling: 
All athletes can attempt relatively heavy thrusters. Experienced athletes can go as heavy as possible, and attempt a PR. Newer athletes can use this workout as an opportunity to drill the movement.

Beginner Option:

Thruster 5-5-3-3-3-1-1-1-1 reps

Mayhem Daily Wod - 21928

      MBS:

30/24 Calorie Row
7 TEMPO Single-arm Dumbbell Strict Press (5 seconds up and down)
10 Banded Tricep extensions 
30 Alternating Toe Touch to Box
Push Press:
- Establish a 10 RM for the day. Then, perform a drop set at 10-15% and 15-20% of that 10 RM.
Back Squat:
- Establish a 10 RM for the day. Then, perform a drop set at 10-15% and 15-20% of that 10 RM.
Shoulder Press:
- Establish a 10 RM for the day. Then, perform a drop set at 10-15% and 15-20% of that 10 RM.
Accessory
3 sets:
10 Strict Weighted Pull-ups (As Heavy as Possible)
:30-45 second Double Kettlebell Weighted hollow hold

 
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Tuesday 210928

5 rounds for time of:

Row 350♀ / 500♂meter in as few pulls as possible.

After each row, perform 2 double-unders for each pull taken — e.g., if it takes 40 pulls on the rower, complete 80 double-unders before starting the next round.

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Scaling:

This workout encourages hard pulls on the rower. Increase the damper setting and slow your cadence to minimize the number of pulls each round.

Intermediate Option:

5 rounds for time of:

Row 350♀ / 500♂meter in as few pulls as possible.

After each row, perform 1 double-under for each pull taken — e.g., if it takes 40 pulls on the rower, complete 40 double-unders before starting the next round.

Beginner Option:

3 rounds for time of:

Row 350♀ / 500♂meter in as few pulls as possible.

After each row, perform 2 single-unders for each pull taken — e.g., if it takes 40 pulls on the rower, complete 80 single-unders before starting the next round.

Mayhem Daily Wod - 21927

       M30:

AMRAP 6 Minutes
12 Box/Chair Step Ups (Total)
18 Sit Ups
-rest 1 Minute-
AMRAP 6 Minutes
12 Glute Bridges
18 Alternating Leg V-Ups 
-rest 1 Minute-
AMRAP 6 Minutes
12 Box/Chair Step Ups (Total)
18 Sit Ups
12 Glute Bridges
18 Alternating Leg V-Ups


"Genie Minimal
AMRAP 6 Minutes
12 Alternating Hang Snatches (50/35)
18 Sit Ups
-rest 1 Minute-
AMRAP 6 Minutes
12 Alternating Dumbbell Hang Clean & Jerks (50/35)
18 Alternating Leg V-Ups 
-rest 1 Minute-
AMRAP 6 Minutes
12 Alternating Dumbbell Snatches (50/35)
18 Sit Ups
12 Alternating Dumbbell Clean & Jerks (50/35)
18 Alternating Leg V-Ups

 
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Monday 210927

50-30-20 reps for time of:

Thrusters

Pull-ups

♀ 45 lb. ♂ 65 lb.

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Compare to 061207.



Scaling:

Another classic combo of thrusters and pull-ups. Today’s variation is light weight and high rep. Choose a weight on the thruster that is lighter than what you’ve done for Fran.

Intermediate Option:

50-30-20 reps for time of:

Thrusters

Pull-ups

♀ 35 lb. ♂ 55 lb.

Beginner Option:

25-15-10 reps for time of:

Thrusters

Assisted pull-ups

♀ 15 lb. ♂ 22 lb.

Mayhem Daily Wod - 21925

      M60:

2 Sets
50 Double Unders
15 GHD SIt Ups
10 Burpee Pull Ups (to 6” above reach)
15 GHD Sit Ups
50 Double Unders
-Rest 1:1 b/t sets-

 
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Saturday 210925

2 rounds for time of:

50-cal. row

25 handstand push-ups

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Compare to 180928.



Scaling:

Originally programmed as part of the 2018 Team Series competition, today’s workout is the individual version. Modify the handstand push-up to allow you to keep moving through the reps with minimal rest.

Intermediate Option:

2 rounds for time of:

50-cal. row

15 handstand push-ups

Beginner Option:

2 rounds for time of:

25-cal. row

25 assisted push-ups

Mayhem Daily Wod - 21924

      Compete:

30/24 Calorie Row
30 Power Snatches (155/105)
30/24 Calorie Row
-Rest 5:00-
60/48 Calorie Row
15 Power Snatches (155/105)

 
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Friday 210924

For time:

30 strict muscle-ups

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Compare to 160820.



Scaling:

Reduce the difficulty so that you can perform multiple reps unbroken when fresh, but not necessarily attempting to string sets together for the entire workout. Ideally, comple all reps in 15 minutes or less. All athletes should choose modifications that work both pulling and pushing strength.

Intermediate Option:

Complete as many reps as possible in 15 minutes:

Strict muscle-ups

Beginner Option:

10 rounds for time:

3 ring rows

3 push-ups

Mayhem Daily Wod - 21923

      Aerobic Capacity:

3x 3 Min at Moderate Pace w/1 Min Rest
3x 40 Sec at Fast Pace/20sec at Easy Pace w/1 Min Rest
3x 2 Min at Moderate Pace w/1 Min Rest
3x 20 Sec Sprint/40 Sec at Easy Pace w/1 Min Rest

 
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