Friday 210827

10 rounds for time of:

5 front squats

5 parallette handstand push-ups

♀ 145 lb. ♂ 205 lb.

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Compare to 150309.



Scaling:

Reduce the load on the front squat to a challenging set of 5 for you, while still allowing you to complete each set unbroken. Similarly, on the HSPU, choose a modification that is more challenging than the last time we performed HSPU’s.

Intermediate Option:

10 rounds for time of:

5 front squats

5 strict handstand push-ups, hands on 25-lb. plates

♀ 110 lb. ♂ 165 lb.

Beginner Option:

5 rounds for time of:

5 front squats

5 push-ups

♀ 35 lb. ♂ 55 lb.

Mayhem Daily Wod - 21826

      Aerobic Capacity:

2 sets:
4min at moderate pace
90sec at fast pace 
-3min rest-
3min at moderate pace
60sec at faster pace 
-2min rest-
2min at moderate pace
30sec at fastest pace
-1min rest
1min at moderate pace
15sec sprint at max effort 
-Rest 4min between sets-

 
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Thursday 210826

For time:

30 toes-to-bars

40 single-arm dumbbell snatches

50 dumbbell box step-overs

40 single-arm dumbbell snatches

30 toes-to-bars

♀ 35-lb. DBs, 20-in. box

♂ 50-lb. DBs, 24-in. box

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Compare to 181001.



Scaling:

Reduce the dumbbell weight and overall volume of this workout in order to complete the work in the 8-12 minute range.

Intermediate Option:

For time:

30 toes-to-bars

40 single-arm dumbbell snatches

50 dumbbell box step-overs

40 single-arm dumbbell snatches

30 toes-to-bars

♀ 25-lb. DBs, 20-in box

♂ 35-lb. DBs, 24-in. box

Beginner Option:

For time:

15 hanging knee raises

20 single-arm dumbbell snatches

25 dumbbell box step-overs

20 single-arm dumbbell snatches

15 hanging knee raises

♀ 10-lb. DBs, 12-in. box

♂ 15-lb. DBs, 16-in. box

Mayhem Daily Wod - 21825

      What's Rich Doing:

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

 
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Mayhem Daily Wod - 21824

      M60:

AMRAP 4 Minutes
50 Double Unders
10 Power Clean and Jerks (95/65)
-Rest 4 Minutes-
AMRAP 4 Minutes
50 Double Unders
10 Power Snatches (95/65)

 
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Tuesday 210824

Hang power clean and push jerk 3-3-3-3-3-3-3 reps

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Scaling:

Most athletes can attempt the hang power clean and push jerks as prescribed. Newer athletes should start light and treat the early larger sets as practice. More experienced athletes should try for the heaviest load they can at each set of reps.

Mayhem Daily Wod - 21823

      M30:

3 Sets:
30 Air Squats 
10 Burpees 
30 Jumping Air Squats
10 Burpees 
-Rest 2 minutes between sets-


*BACKPACK OPTION:
3 Sets:
30 Backpack Back Squats 
10 Lateral Burpees Over Backpack 
30 Backpack Back Squats 
10 Lateral Burpees Over Backpack
-Rest 2 minutes between sets-


"Chocolate Chip Cookie Dough Minimal"
3 Sets:
10 Double Dumbbell Front Squats (50s/35s)
10 Lateral Burpees Over Dumbbells 
15 Double Dumbbell Thrusters (50s/35s)
10 Lateral Burpees Over Dumbbells 
-Rest 2 minutes between sets-

 
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Monday 210823

3 rounds for time of:

Row 500 meters

Run 400 meters

30 GHD sit-ups

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Scaling:

Beginning athletes can use warm-up time to allow for controlled exposure to the GHD, while choosing abmat sit-ups for the workout portion. Push hard on the monostructural work, aiming to complete a round in 6 minutes or less.

Intermediate Option:

3 rounds for time of:

Row 500 meters

Run 400 meters

20 GHD sit-ups

Beginner Option:

3 rounds for time of:

Row 250 meters

Run 200 meters

20 sit-ups

Sunday 210822

5 rounds for time of:

50-ft. dumbbell front-rack lunge

25 pull-ups

♀ 35-lb. DBs  ♂ 50-lb. DBs

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Scaling:

This couplet will tax your grip. Choose dumbbell loading and a pull-up modification that allow you to keep moving, even with shorts working sets followed by a quick rest. New athletes should reduce the overall volume.

Intermediate Option:

5 rounds for time of:

50-ft. dumbbell front-rack lunge

20 pull-ups

♀ 25-lb. DBs  ♂ 35-lb. DBs

Beginner Option:

3 rounds for time of:

50-ft. dumbbell front-rack lunge

15 assisted pull-ups

♀ 10-lb. DBs  ♂ 15-lb. DBs

Mayhem Daily Wod - 21821

      M60:

5 rounds:
250-m run
1 clean
Women: (155-165-175-185-195)
Men: (225-245-265-285-305)

 
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