Thursday 210603

Karen

For time:

150 wall-ball shots

♀ 14-lb. ball to 9-ft. target

♂ 20-lb. ball to 10-ft. target

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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)

 
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Tuesday 210601

Practice SLIPS for 20 minutes.

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

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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.

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.

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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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