Saturday 210612

Online Semifinals Event 5

For time:

2,000-m row

60-m handstand walk

5 legless rope climbs, 15 ft.

1,000-m row

40-m handstand walk

4 legless rope climbs, 15 ft.

500-m row

20-m handstand walk

3 legless rope climbs, 15 ft.

Post time to comments.

Scaling:

This is a long, high-skill workout. Deconditioned athletes should reduce the overall volume and choose gymnastics modifications that incorporate time on hands as well as a pull.

Intermediate Option:

For time:

2,000-m row

40-m handstand walk

3 legless rope climbs, 15 ft.

1,000-m row

25-m handstand walk

2 legless rope climbs, 15 ft.

500-m row

15-m handstand walk

1 legless rope climbs, 15 ft.

Beginner Option:

For time:

1,000-m row

40-m bear crawl

3 rope climbs, lying to standing

500-m row

25-m bear crawl

2 rope climbs, lying to standing

250-m row

15-m bear crawl

1 rope climb, lying to standing

Mayhem Daily Wod - 21611

      Compete

3 Sets
21-15-9
Kettlebell Front Squats (2x53/35)
Calorie Assault Bike (OR 17-12-7 Calorie Echo Bike)
-Rest 1:1 between sets-
*Ladies Calories 17-12-7

 
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Friday 210611

Online Semifinals Event 4

Complete as many repetitions as possible in 10 minutes of:

10 snatches

Rest 1 minute

10 snatches

Rest 1 minute

10 snatches

Rest 1 min

Max-rep snatches in time remaining

Weight increases after each rest period.

♀ 85-125-145-165 lb.

♂ 135-185-225-245 lb.

Post reps competed to comments.

Scaling:

Experienced athletes should maintain the format of these snatch sets but consider starting at a lighter weight. Newer athletes should treat today’s workout as a technique day and focus on sound mechanics with lighter weight.

Intermediate Option:

Complete as many repetitions as possible in 10 minutes of:

10 snatches

Rest 1 minute

10 snatches

Rest 1 minute

10 snatches

Rest 1 minute

Max-rep snatches in time remaining

Weight increases after each rest period.

♀ 75-95-115-135 lb.

♂ 115-135-165-195 lb.

Beginner Option:

Squat snatch 3-3-3-3-3-3-3-3-3-3

Mayhem Daily Wod - 21610

      Aerobic Capacity

Row "Lactate Threshold" Workout
3x10min at moderate
-Rest 4min between reps-

 
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Mayhem Daily Wod - 2164

      Compete

2 Sets:
30-20-10
Dumbbell Snatches (70/50)
Burpees Box Jump Over (24”/20”)
-Rest 1:1 between sets-

 
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Mayhem Daily Wod - 2261

      What's Rich Doing

10-8-6-4-2
Dumbbell squat snatches (100/70)
20-16-12-8-4
Strict Handstand Push-Ups

 
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Wednesday 210609

Online Semifinals Event 3

For time:

30 muscle-ups

30-meter dumbbell front-rack lunge

300 double-unders

20 muscle-ups

20-meter dumbbell front-rack lunge

200 double-unders

10 muscle-ups

10-meter dumbbell front-rack lunge

100 double-unders

♀ 35-lb. DBs  ♂ 50-lb. DBs

25-minute time cap.

Post time to comments.

Scaling:

Modify the muscle-ups to pull and push exercises that challenge you without causing you to hit failure. Newer athletes should reduce the overall volume of this workout.

Intermediate Option:

For time:

20 muscle-ups

30-meter dumbbell front-rack lunge

200 double-unders

10 muscle-ups

20-meter dumbbell front-rack lunge

100 double-unders

5 muscle-ups

10-meter dumbbell front-rack lunge

50 double-unders

♀ 25-lb. DBs  ♂ 35-lb. DBs

Beginner Option:

For time:

20 assisted pull-ups + 20 assisted push-ups

30-meter lunge

200 single-unders

10 assisted pull-ups + 10 assisted push-ups

20-meter lunge

100 single-unders

5 assisted pull-ups + 5 assisted push-ups

10-meter lunge

50 single-unders

Mayhem Daily Wod - 2168

      Affiliate

For Time:
27-21-15-9
Bench Press (135/95)
Toes to Bar

 
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Tuesday 210608

Online Semifinals Event 2

For time:

50 dumbbell shoulder-to-overheads

50 dumbbell deadlifts

50 GHD sit-ups

100 single-arm dumbbell overhead squats

50 GHD sit-ups

50 dumbbell deadlifts

50 dumbbell shoulder-to-overheads

♀ 35-lb. DBs ♂ 50-lb. DBs

25-minute time cap

Post time to comments.

Scaling:

Reduce the load on the dumbbell. Newer athletes should also reduce the overall volume of this workout. All athletes should be wary of the two large sets of GHD sit-ups.

Intermediate Option:

For time:

50 dumbbell shoulder-to-overheads

50 dumbbell deadlifts

35 GHD sit-ups

100 single-arm dumbbell overhead squats

35 GHD sit-ups

50 dumbbell deadlifts

50 dumbbell shoulder-to-overheads

♀ 25-lb. DBs ♂ 35-lb. DBs

Beginner Option:

For time:

35 dumbbell shoulder-to-overheads

35 dumbbell deadlifts

35 sit-ups

70 single-arm dumbbell squats

35 sit-ups

35 dumbbell deadlifts

35 dumbbell shoulder-to-overheads

♀ 10-lb. DBs ♂ 15-lb. DBs

Mayhem Daily Wod - 2167

      M30

4 Sets:
15 Box Jumps *STEP DOWN Or Tuck Jumps
30 Jumping Air Squats
15 Burpees
-Rest 2:00 B/T Sets-

 
"Harry Grant Minimal"
4 Sets:
21 Double Dumbbell Thrusters (50s/35s)
15 Box Jumps (24"/20") *STEP DOWN
9 Strict Handstand Push Ups 
-Rest 2:00 B/T Sets-

 
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