Saturday 210814
Saturday 210814
For time:
100 hip-back extensions
Each time you break a set or rest at the bottom, stop and perform 15 wall-ball shots.
♀ 14-lb. ball to 9-ft. target
♂ 20-lb. ball to 10-ft. targetPost time to comments.
Compare to 191017.Scaling:
This workout challenges the stamina and control of the midline while fatigued. The wall-ball “penalties” will encourage large sets of hip-back extensions, but don’t surrender the quality of your movement on this exercise.Intermediate Option:
For time:
70 hip-back extensionsEach time you break a set or rest at the bottom, stop and perform 15 wall-ball shots.
♀ 10-lb. ball ♂ 16-lb. ball
Beginner Option:
For time:
50 hip-back extensionsEach time you break a set or rest at the bottom, stop and perform 10 wall-ball shots. Rest 30 seconds after each set of wall-ball shots.
♀ 6-lb. ball ♂ 12-lb. ball
Mayhem Daily Wod - 21813
Mayhem Daily Wod - 21813
Scaled: AMRAP 5 Minutes 10/8 Calorie Row 10 Alternating Dumbbell Clean and Jerk (35/20) -Rest 3 MInutes- AMRAP 5 Minutes 10/8 Calorie Row 6 Burpee Over Rower
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Mayhem Daily Wod - 21812
Mayhem Daily Wod - 21812
M60 @0:00 “Randy” 75 Power Snatches (75/55) @8:00 Snap-chill 25 Power Snatches (155/105)
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Thursday 210812
Thursday 210812
Deadlift 3-3-3-3-3-3-3 reps
Post loads to comments.
Compare to 210629.Scaling:
Most athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.
Mayhem Daily Wod - 2187
Mayhem Daily Wod - 2187
Compete: 100’ Handstand Walk 50 Wall Balls (20/14) 100’ Handstand Walk 50 Wall Balls (30/20) 100’ Handstand Walk 50 Wall Balls (20/14) 100’ Handstand Walk
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Wednesday 210811
Wednesday 210811
For time:
1,000-m row
30 chest-to-bar pull-ups
10 overhead squats
20 chest-to-bar pull-ups
20 overhead squats
10 chest-to-bar pull-ups
30 overhead squats
1,000-m row♀ 65 lb. ♂ 95 lb.
Post time to comments.
Scaling:
Bookended with 1,000-m rows, we have light overhead squats and pull-ups. Choose a weight on the squat that keeps you moving as the reps increase. Similarly, the pull-up modification should be challenging but allow you to maintain high intensity.Intermediate Option:
For time:
1,000-m row
30 pull-ups
10 overhead squats
20 pull-ups
20 overhead squats
10 pull-ups
30 overhead squats
1,000-m row♀ 55 lb. ♂ 75 lb.
Beginner Option:
For time:
500-m row
20 assisted pull-ups
10 overhead squats, with a dowel
10 assisted pull-ups
20 overhead squats, with a dowel
5 assisted pull-ups
30 overhead squats, with a dowel
500-m
Mayhem Daily Wod - 21810
Mayhem Daily Wod - 21810
Affiliate: 3 Rounds 21 Toes to Bar 15/12 Calorie Assault Bike or 12/10 Calorie Echo Bike 9 Clean and Jerks (135/95)
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Tuesday 210810
Tuesday 210810
Complete as many rounds as possible in 10 minutes of:
10 dumbbell hang power cleans
10 push-ups on dumbbells♀ 45-lb. DBs ♂ 70-lb. DBs
Post rounds completed to comments.
Scaling:
This couplet will tax your upper body. Choose weights that allow you to complete the set of 10 hang power cleans unbroken when fresh.Intermediate Option:
Complete as many rounds as possible in 10 minutes of:
10 dumbbell hang power cleans
10 push-ups on dumbbells♀ 35-lb. DBs ♂ 50-lb. DBs
Beginner Option:
Complete as many rounds as possible in 10 minutes of:
10 dumbbell hang power cleans
10 assisted push-ups♀ 15-lb. DBs ♂ 20-lb. DBs
Mayhem Daily Wod - 2186
Mayhem Daily Wod - 2186
Compete: 5 Sets AMRAP 3 Minutes 3 Deadlifts (275/185) 6 Push Ups 9 Box Jumps (24”/20”) -Rest 1 Minute- * Start each AMRAP where you left the previous one off at
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Mayhem Daily Wod - 2189
Mayhem Daily Wod - 2189
M30: 3 Sets: AMRAP 5 Minutes: 30 Alternating Leg V-Ups 20 Alternating Box Step Ups (Total) -Rest :90 between sets-
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