Mayhem Daily Wod - 21625

      Compete:

8 Sets (1 Set every 4 Minutes)
15/12 Calorie Ski (OR Row)
5 Burpee Box Get Overs (48”)
15/12 Calorie Assault Bike (OR 12/10 Calorie Echo Bike)
5 Burpee Box Get Overs (48”)

 
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Friday 210625

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

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Compare to 181030.



Scaling:

Experienced lifters should try for a PR in the later sets. If you are not comfortable performing heavy power snatches, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.

Beginner Option:

Hang power snatch 3-3-3-2-2-1-1-1 reps

Mayhem Daily Wod - 21624

      MAC:

Row "Lactate Threshold" Workout
3 Sets
6x (30sec at fast, 30sec at easy)
-Rest 3min b/t sets-

 
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Thursday 210624

21-15-9 reps for time of:

Thrusters

Chest-to-bar pull-ups

♀ 95 lb. ♂ 135 lb.

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Scaling:

This couplet is one of the original variations on the classic benchmark workout Fran. Refer to your workout on 210512 and use the same loading on the barbell.

Intermediate Option:

21-15-9 reps for time of:

Thrusters

Chest-to-bar pull-ups

♀ 75 lb. ♂ 115 lb.

Beginner Option:

15-12-9 reps for time of:

Thrusters

Assisted pull-ups

♀ 45 lb. ♂ 65 lb.

Mayhem Daily Wod - 21623

      What's Rich Doing:

3 Rounds
100’ Hand over Hand Sled Pull (90/60)
100’ Sled Push (90/60)
-Then-
75 Toes-to-Bar

 
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Wednesday 210623

J.T.

21-15-9 reps for time of:

Handstand push-ups

Ring dips

Push-ups

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Compare to 190704.



Scaling:

This gymnastics triplet will challenge your pushing stamina. Choose 3 different pushing modifications that allow you to practice the skill and keep moving.

Intermediate Option:

15-12-9 reps for time of:

Handstand push-ups

Ring dips

Push-ups

Beginner Option:

15-12-9 reps for time of:

Piked handstand push-ups, feet on box

Ring dip negatives

Elevated push-ups

Mayhem Daily Wod - 21622

      Affiliate:

Amrap 16 minutes
Teams of 2 (1:1)
15/12 Standing Bike Erg or 15/12 Calorie Assault Bike
12 GHD’s
10 Box Jump Overs (24/20)

 
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Mayhem Daily Wod - 21621

      M30:

50 Air Squats
50 Sit Ups
100 Air Squats
50 Sit Ups
50 Air Squats


"Killmonger Minimal":
50 Dumbbell Goblet Squats (50/35)
50 Sit Ups
50 Dumbbell Goblet Squats (50/35)
50 Sit Ups 
50 Dumbbell Goblet Squats (50/35)

 
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Monday 210621

Back squat 5-3-3-3-1-1-1-1-1 reps

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Compare to 071212.



Scaling:

Experienced athletes should attempt to back squat as heavy as possible for each set, while newer athletes should focus on mechanics.

Sunday 210620

30-20-10 reps for time of:

GHD sit-ups

Toes-to-bars

Wall-ball shots

♀ 14-lb. ball to 9-ft. target

♂ 20-lb. ball to 10-ft. target

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Compare to 170913.



Scaling: 
Beginning athletes can use the warm-up time to allow for controlled exposure to the GHD machine, but choose AbMat sit-ups for the workout portion. Intermediate athletes can do this workout as prescribed.

Beginner Option:

20-15-10 reps for time of:

AbMat sit-ups

Hanging knee raises

Wall-ball shots

♀ 6-lb. ball

♂ 10-lb. ball