Monday 210607

Friendly Fran

3 rounds for time of:

21 thrusters

21 chest-to-bar pull-ups

♀ 85 lb. ♂ 115 lb.

Post time to comments.

Compare to 200917.

Scaling:

Reduce the weight and choose a pulling modification that is challenging for 21 reps but allows you to keep moving.

Intermediate Option:

3 rounds for time of:

21 thrusters

21 pull-ups

♀ 65 lb. ♂ 95 lb.

Beginner Option:

3 rounds for time of:

21 thrusters

21 assisted pull-ups

♀ 35 lb. ♂ 55 lb.

Saturday 210605

For time:

Run 1,600 meters

   Rest 3 minutes

Run 1,200 meters

   Rest 2 minutes

Run 800 meters

   Rest 1 minute

Run 400 meters

Post times to comments.

Compare to 200318.

Scaling:

Today we have four run efforts, each for time. Experienced athletes should consider their mile PR time and shoot to pace that first mile run at about 80% effort. Increase your pace slightly for each remaining distance. Deconditioned athletes should reduce the overall volume.

Beginner Option:

For time:

Jog 1,200 meters

   Rest 3 minutes

Jog 800 meters

   Rest 2 minute

Jog 400 meters

Friday 210604

Gwen

Clean and jerk 15-12-9 reps

Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Use the same load for each set. Rest as needed between sets.

Post loads to comments.

Compare to 171120.



Scaling:

Experienced athletes should perform this benchmark workout as written. The beginner should focus on mechanics and consistency instead of loading. Warm up by adding weight slowly, ensuring the load allows you to maintain great technique. Newer athletes should ignore the touch-and-go requirement and instead take a second or two to establish a sound setup position.

Beginner Option:

Clean and jerk 12-9-6 reps

Mayhem Daily Wod - 2163

      MAC

Assault or Echo Bike "Arms Focused"
4 sets:
2min moderate, 1min easy (arms only),
1min fast, 1min easy (arms only),
30sec sprint, 1min easy (arms only),
-Rest: 2min b/t sets-

 
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Thursday 210603

Karen

For time:

150 wall-ball shots

♀ 14-lb. ball to 9-ft. target

♂ 20-lb. ball to 10-ft. target

Post time to comments.

Compare to 191219.



Scaling:

This classic benchmark contains a high volume of a light weightlifting movement. Choose a load that allows you to hang on for large sets. Pacing and strategic rest periods will be required to log your best time.

Intermediate Option:

For time:

150 wall-ball shots

♀ 10-lb. ball to 9-ft. target

♂ 14-lb. ball to 10-ft. target

Beginner Option:

For time:

75 wall-ball shots

♀ 6-lb. ball

♂ 10-lb. ball

Mayhem Daily Wod - 2162

      What's Rich Doing

30 Devil press (2x50/35)
100’ Handstand walk
20 Dumbbell Push Press (2x60/45)
100’ Handstand walk
10 Devil press (2x70/50)

 
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Mayhem Daily Wod - 2161

      Affiliate

15 min AMRAP
2-4-6-8-10…
Row (calories)
Ski (calories)
Bike Erg (calories)

 
View Video

 
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Tuesday 210601

Practice SLIPS for 20 minutes.

Deadlift 5-3-3-1-1-1 reps

Post loads to comments.

Compare to 200301.



Scaling:

Watch “Warming Up With SLIPS.” For this heavy day, experienced athletes should attempt to deadlift as heavy as possible for each set, while newer athletes should focus on mechanics.

Mayhem Daily Wod - 21531

      M30

800m Run
Directly into,
AMRAP 10 Minutes:
10 Table Rows or 5/5 Bent Over Single Arm Rows
10 Push Ups
15 Air Squats
@10 Minute mark,
800m Run
*Wear a 20/14# vest


"M30 Minimal Murph":
800m Run
Directly into,
AMRAP 15 Minutes:
5 Strict Pull Ups or 5/5 Lawnmower Rows (50/35)
10 Push Ups
15 Air Squats
@15 Minute mark,
800m Run
*Wear a 20/14# vest

 
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Monday 210531

Hero workout of your choice.

Review the list of 202 heroes and honor one with an all-out effort.

Post choice of workout and result to comments.

Compare to 200525.



Scaling:

Most Hero workouts are meant to be extremely grueling, arduous, and mentally challenging. Many contain a very high volume of reps. Reduce the work to a level that is attainable yet still challenging.