Sunday 210530

5 rounds for time of:

1-min. handstand hold

21 toes-to-bars

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Compare to 190717.



Scaling:

This couplet is demanding on the midline and shoulders. Athletes lacking the strength to hold an upside-down position should lower their feet for an elevated plank hold or a plank with feet on the ground.

Intermediate Option:

4 rounds for time of:

1-min. handstand hold

21 toes-to-bars

Beginner Option:

4 rounds for time of:

1-min. plank hold

21 sit-ups

Mayhem Daily Wod - 21528

      Compete

30 Snatches (95/65)
25 Snatches (115/80)
20 Snatches (135/95)
15 Snatches (185/125)
10 Snatches (205/145)
5 Snatches (225/155)
*Power or Squat
-Rest 1:1 between each set of reps-

 
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Friday 210528

5 rounds for time of:

Row 500 meters

7 thrusters

♀ 95 lb. ♂ 135 lb.

Post time to comments.

Compare to 101202.



Scaling:

Choose a thruster weight that is challenging but allows you to complete the earlier rounds unbroken. Newer athletes may choose to decrease the total volume by shortening the row or reducing rounds.

Intermediate Option:

5 rounds for time of:

Row 500 meters

7 thrusters

♀ 85 lb. ♂ 115 lb.

Beginner Option:

3 rounds for time of:

Row 500 meters

7 thrusters

♀ 45 lb. ♂ 65 lb.

Mayhem Daily Wod - 21527

      MAC

Row "Lactate Threshold" Workout
2 sets:
3min at easy, 90sec at fast,
2min at easy, 75sec at fast,
90sec at easy, 45sec at fast,
60sec at easy, 15sec at fast,
30sec at easy.
Rest 3min b/t sets

 
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Thursday 210527

Power clean 5-3-3-1-1-1 reps

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Compare to 210131.



Scaling:

Most athletes can attempt the power cleans as prescribed. Newer athletes should start light and treat the early larger sets as practice. More experienced athletes should try for the heaviest load they can at each set of reps.

Mayhem Daily Wod - 21526

      What's Rich Doing

2 sets
5-4-3-2-1
Rope Climbs
*5 Sandbag Over 48" Box (200/150)
*1:1 Work:Rest

 

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Wednesday 210526

Complete as many rounds as possible in 20 minutes of:

21 bench presses

21 L pull-ups

♀ 95 lb.   ♂ 135 lb.

Post rounds completed to comments.

Compare to 141014.



Scaling:

Reduce the load and choose a pull modification that allows you to complete at least 5 reps when fresh.

Intermediate Option:

Complete as many rounds as possible in 20 minutes of:

21 bench presses

21 kipping L pull-ups

♀ 75 lb.   ♂ 115 lb.

Beginner Option:

Complete as many rounds as possible in 20 minutes of:

21 bench presses

21 assisted pull-ups

21 sit-ups

♀ 45 lb.   ♂ 65 lb.

Mayhem Daily Wod - 21525

      Affiliate

12:00 Amrap
6-12-18-24...
Dumbbell Bench Press (50s/35s)
50 Double Unders (After each set)

 

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Mayhem Daily Wod - 21524

      M30

2 Sets:
5 rounds
5 Strict Pull Ups Or 10 Table Rows Or 5 Single Arm Object Rows (Each Arm)
10 Push Ups
20 Air Squats
-Rest 3:00 B/T Sets-


BACKPACK OPTION: 
2 Sets:
5 rounds  
5 Strict Pull Ups Or 10 Bent Over Backpack Rows  
10 Backpack Push Ups  
20 Backpack Back Squats 
-Rest 3:00 B/T Sets- 
*All with a 20#/14# Backpack 



 
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Monday 210524

For time:

50 dumbbell snatches

5 rope climbs

40 dumbbell snatches

4 rope climbs

30 dumbbell snatches

3 rope climbs

20 dumbbell snatches

2 rope climbs

10 dumbbell snatches

1 rope climb

♀ 45-lb. DB, 15-ft. rope

♂ 70-lb. DB, 15-ft. rope

Post time to comments.

Compare to 150323.



Scaling:

Reduce the load of the snatches to a weight that is challenging but allows you to complete at least 10 reps unbroken when fresh. Beginners should also scale the volume.

Intermediate Option:

For time:

50 dumbbell snatches

5 rope climbs

40 dumbbell snatches

4 rope climbs

30 dumbbell snatches

3 rope climbs

20 dumbbell snatches

2 rope climbs

10 dumbbell snatches

1 rope climb

♀ 25-lb. DB, 15-ft. rope

♂ 40-lb. DB, 15-ft. rope

Beginner Option:

For time:

40 dumbbell snatches

4 rope climbs, lying to standing

30 dumbbell snatches

3 rope climbs, lying to standing

20 dumbbell snatches

2 rope climbs, lying to standing

10 dumbbell snatches

1 rope climb, lying to standing

♀ 10-lb. DB

♂ 15-lb. DB