Latest Wods

Thursday 210923

Back squat 10-5-3-1-1-1-3-5-10 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 - 21922

      Scaled:

For Time:
15-12-9-6-3
Dumbbell Deadlifts (2x40s/25s)
10-8-6-4-2
Box Jumps (24”/20”)
9-7-5-3-1
Dumbbell Thrusters (2x40s/25s)

 
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Mayhem Daily Wod - 21921

      Affiliate:

Teams of 2
5 sets (Each)
5 Power Clean and Jerks (135/95)
4 Power Clean and Jerks (155/105)
3 Power Clean and Jerks (185/135)
2 Power Clean and Jerks (205/145)
1 Power Clean and Jerk (225/155)
-Rest 1:1 between set -

 
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Tuesday 210921

3 rounds for time of:

25 dumbbell push jerks

50 double-unders

25 weighted step-ups

50 double-unders

♀ 35-lb. DBs, 20-in. box

♂ 50-lb. DBs, 24-in. box

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Compare to 180903.



Scaling:

Reduce the weight and reps to move continuously with very few breaks. If you struggle with double-unders, reduce the reps to something you can complete in 3-4 sets or modify to single-unders.

Intermediate Option:

3 rounds for time of:

25 dumbbell push jerks

25 double-unders

25 weighted step-ups

25 double-unders

♀ 25-lb. DBs, 15-in. box

♂ 35-lb. DBs, 20-in. box

Beginner Option:

3 rounds for time of:

15 dumbbell push jerks

35 single-unders

15 step-ups

35 single-unders

♀ 10-lb. DBs, 12-in. box

♂ 20-lb. DBs, 15-in. box

Mayhem Daily Wod - 21920

      M30:

EMOM x 20 Minutes:
Min 1: 10 Single Arm Object Rows (Each Arm)
Min 2: 30 Alternating Leg V-ups
Min 3: Max Reps Push Ups
Min 4: Rest

 
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Monday 210920

3 rounds for time of:

15-cal. row

12 power snatches

9 burpees

♀ 65 lb. ♂ 95 lb.

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Compare to 170622.



Scaling:

This is a sprint. Reduce the reps and loading allow so that you can move quickly and with minimal rest.

Intermediate Option:

 3 rounds for time of:

15-cal. row

12 power snatches

9 burpees

♀ 55 lb. ♂ 75 lb.

Beginner Option:

3 rounds for time of:

12-cal. row

9 hang power snatches

6 burpees

♀ 35 lb. ♂ 45 lb.

Sunday 210919

For time:

800-meter run

40 wall-ball shots

400-meter weighted run

20 wall-ball shots

400-meter weighted run

20 wall-ball shots

800-meter run

40 wall-ball shots

♀ 20-lb. ball, 9-ft. target

♂ 30-lb. ball, 10-ft. target

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Scaling:

Today we’re using a heavier medicine ball than we typically see on the wall ball and mixing in weighted runs. Select a weight outside your comfort zone and tackle this grueling workout. Beginners should reduce the overall volume.

Intermediate Option:

 For time:

800-meter run

30 wall-ball shots

400-meter weighted run

15 wall-ball shots

400-meter weighted run

15 wall-ball shots

800-meter run

30 wall-ball shots

♀ 16-lb. ball, 9-ft. target

♂ 25-lb. ball, 10-ft. target

Beginner Option:

For time:

400-meter run

20 wall-ball shots

200-meter weighted run

10 wall-ball shots

200-meter weighted run

10 wall-ball shots

400-meter run

20 wall-ball shots

♀ 10-lb. Ball

♂ 16-lb. ball

Mayhem Daily Wod - 21917

      Compete:

8 Rounds 
400m Jog
30 Step Up (20”)
240’ Sled Push (Sled+45/25)
*All with 20# vest

 
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Friday 210917

Complete as many rounds as possible in 10 minutes of:

5 power cleans

10 toes-to-bars

♀ 135 lb. ♂ 205 lb.

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Compare to 180811.



Scaling:

Reduce the load and modify the toes-to-bar so that you can keep moving, with little resting, for the duration of the 10 minutes.

Intermediate Option:

Complete as many rounds as possible in 10 minutes of:

5 power cleans

10 toes-to-bars

♀ 105 lb.♂ 165 lb.

Beginner Option:

Complete as many rounds as possible in 10 minutes of:

5 power cleans

10 hanging knee-raises

♀ 35 lb.♂ 55 lb.

Mayhem Daily Wod - 21916

      Aerobic Capacity:

4 Sets
4 Min Run at Moderate Pace
-No Rest-
90 Sec Bike at Fast Pace
-Rest 3min between sets-

 
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