Thursday 210603
Thursday 210603
Karen
For time:150 wall-ball shots
♀ 14-lb. ball to 9-ft. target
♂ 20-lb. ball to 10-ft. targetPost 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. targetBeginner Option:
For time:
75 wall-ball shots♀ 6-lb. ball
♂ 10-lb. ball
Mayhem Daily Wod - 2162
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
Mayhem Daily Wod - 2161
Affiliate 15 min AMRAP 2-4-6-8-10… Row (calories) Ski (calories) Bike Erg (calories)
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Tuesday 210601
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
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
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.
Sunday 210530
Sunday 210530
5 rounds for time of:
1-min. handstand hold
21 toes-to-barsPost time to comments.
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-barsBeginner Option:
4 rounds for time of:
1-min. plank hold
21 sit-ups
Mayhem Daily Wod - 21528
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
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
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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