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

Saturday 210619

21-18-15-12-9-6-3 reps for time of:

Sumo deadlift high pulls

Push jerks

♀ 55 lb. ♂ 75 lb.

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Compare to 130609.



Scaling:

This is a light couplet. Choose weights that allow you to hang on for bigger sets. Newer athletes should consider reducing the overall volume. Intermediate athletes can do this workout as prescribed.

Beginner Option:

15-12-9-6-3 reps for time of:

Sumo deadlift high pulls

Push jerks

♀ 35 lb. ♂ 55 lb.

Mayhem Daily Wod - 21618

      Masters

3 Rounds
75’ Handstand Walk
12 Power Snatches (135/95)
-Rest 5 Minutes-
3 Rounds
75’ Handstand Walk
12 Power Clean and Jerks (135/95)

 
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Mayhem Daily Wod - 21617

      Aerobic Capacity

3 Sets 
400m mod/fast
-90sec rest- 
800m mod/fast
-90sec rest- 
200m mod/fast 
200m walk 
200m recovery jog
-Rest 15sec b/t sets-


SCORING:
Your score is your total workout time including rest.

 
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