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.

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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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Tuesday 210831

For time:

10 muscle-ups

100 squats

10 muscle-ups

100-cal. row

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Scaling:

Modify the muscle-ups to pull and push exercises. Newer athletes should reduce the reps to keep this workout in the 12- to 15-minute range.

Intermediate Option:

For time:

7 muscle-ups

100 squats

7 muscle-ups

100-cal. row

Beginner Option:

For time:

5 sets of: 3 assisted pull-ups + 3 push-ups

50 squats

5 sets of: 3 assisted pull-ups + 3 push-ups

50-cal. row

Mayhem Daily Wod - 21830

      M30:

AMRAP 10:00
10 Burpees
20 Cossack Squats
30 Stepback Lunges


"The Temple of Doom Minimal"
AMRAP 10:00 
10 Dumbbell Facing Burpees 
20 Alternating Hang Dumbbell Snatches (50/35)
30 Air Squats

 
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Monday 210830

Push press 5-5-5-5-5 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 - 21828

      Scaled:

For time:
100 Wall balls (20/14)
*Every 2 Minutes on the Minute Perform 16/12 Calorie Echo Bike
**Start the workout with Wall Balls

 
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Saturday 210828

For time:

75 kettlebell swings

Run 1 mile

75 kettlebell swings

♀ 16-kg KB ♂ 24-kg KB

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Compare to 141201.



Scaling:

Reduce the loading to allow you to complete a large set of KBS’s with solid technique. Run hard. Beginners should reduce the overall volume of this workout.

Intermediate Option:

For time:

50 kettlebell swings

Run 1 mile

50 kettlebell swings

♀ 12-kg KB ♂ 20-kg KB

Beginner Option:

For time:

30 kettlebell swings

Run 800 meters

30 kettlebell swings

♀ 8-kg KB ♂ 12-kg KB

Mayhem Daily Wod - 21827

      Compete:

2 Sets:
10 Overhead Squats (155/105)
10 Strict Pull Ups
15 Overhead Squats (95/65)
15 Chest to bar Pull Ups
-Rest 3 minutes between sets-

 
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