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. target

Post 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 extensions

Each 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 extensions

Each 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

      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

      M60

@0:00
“Randy”
75 Power Snatches (75/55)
@8:00
Snap-chill
25 Power Snatches (155/105)

 
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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

      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

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

      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

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

      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

      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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