Friday 210827
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
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
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. boxPost time to comments.
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. boxBeginner 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
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
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
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
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
Monday 210823
3 rounds for time of:
Row 500 meters
Run 400 meters
30 GHD sit-upsPost time to comments.
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-upsBeginner Option:
3 rounds for time of:
Row 250 meters
Run 200 meters
20 sit-ups
Sunday 210822
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
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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