Mayhem Daily Wod - 21723

      Compete:

15-10-6:
Overhead Squats (165/115)
Bar muscle-ups
-Rest 1:1-
For time:
45 Overhead Squats (95/65)
45 Toes to Bar

 
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Friday 210723

Run 10,000 meters

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Compare to 200628.



Scaling:

This is a benchmark run distance. Intermediate athletes can complete this workout as prescribed. Beginner athletes should reduce the distance and intensity to keep their total effort under 40 minutes.

Beginner Option:

For distance:

Jog or walk 40 minutes

Mayhem Daily Wod - 21722

      Aerobic Capacity:

Row or Ski Workout
Part 1:
2x
250m at fast pace or SR b/t 32-36,
500m at moderate pace or SR b/t 28-32,
250m at fast pace or SR b/t 32-36
-2min rest b/t sets-
-Rest 2min-


Part 2:
2x
100m sprint (with SR at 36+),
300m at easy pace,
100m sprint (with SR at 36+)
-2min rest b/t sets-

 
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Thursday 210722

5 rounds for time of:

5 deadlifts

10 burpees

♀ 185 lb. ♂ 275 lb.

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Compare to 180710.



Scaling

This couplet should be relatively heavy but still fast-paced. Just about all athletes can perform deadlifts and some version of a burpee. Reduce the loading so you can complete each set of deadlifts unbroken. If needed, reduce the number of burpees to a point that allows you to keep moving quickly and avoid excessive rest.

Intermediate Option

5 rounds for time of:

5 deadlifts

10 burpees

Men: 225 lb.

Women: 155 lb.

Beginner Option

5 rounds for time of:

5 deadlifts

5 burpees

Men: 135 lb.

Women: 95 lb.

Mayhem Daily Wod - 21721

      Affiliate:

2 Sets
3 Rounds
100 Double Under
15 Single Arm Shoulder to Overhead (80/55) (Right arm)
15 Single Arm Shoulder to Overhead (80/55) (Left arm)
3 Pegboard
-Rest 1:1 b/t sets-

 
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Wednesday 210721

Angie

For time:

100 pull-ups

100 push-ups

100 sit-ups

100 squats

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Compare to  200309.



Scaling

This chipper should push your muscular stamina while being metabolically taxing. Drop the reps and modify the movements for the exercises you struggle with. Try to avoid any one exercise taking more than 8 minutes.

Intermediate Option

For time:

60 pull-ups

60 push-ups

100 sit-ups

100 squats

Beginner Option

For time:

50 ring rows

50 knee push-ups

50 sit-ups

50 squats

Mayhem Daily Wod - 21720

      Affiliate:

Every 3:00 (8 sets)
45 Heavy Double Unders or 60 Double Unders
15/12 Calorie Assault Bike or 12/10 Calorie Echo Bike
3 Squat Cleans (225/155)

 
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Mayhem Daily Wod - 21719

      M30:

AMRAP 15:00
30 Line Hops/Jumping Jacks
20 Cossack Squats (Total)
10 Chair Dips


"ZigZag Minimal"
AMRAP 15:00
30 Double Unders 
20 Single Dumbbell Goblet Squats (50/35)
10 Alternating Single Dumbbell Devils Presses (50/35)

 
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Monday 210719

Hang squat clean 3-3-3-3-3-3-3 reps

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Compare to 180604.



Scaling:

The hang squat clean is a good opportunity to practice full hip and leg extension, and speed under the bar. Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they are comfortable.

Sunday 210718

Andi

For time:

100 hang power snatches

100 push presses

100 sumo deadlift high pulls

100 front squats

♀ 45 lb.  ♂ 65 lb.

Post time to comments.

Compare to 210114.



Scaling:

Choose a weight that is appropriately light and plan to break each exercise into multiple sets. Like with her cousin Angie, the goal for Andi is to finish all 400 reps as quickly as possible, so take short breaks that allow continuous movement.

Intermediate Option:

100 hang power snatches

100 push presses

100 sumo deadlift high pulls

100 front squats

♀ 35 lb.  ♂ 45 lb.

Beginner Option:

50 hang power snatches

50 push presses

50 sumo deadlift high pulls

50 front squats

♀ 22 lb.  ♂ 35 lb.