Mayhem Daily Wod - 21510

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Murph Prep Monday:
10 Minute AMRAP
200m Run
10 Strict Pull-Ups
-Rest 5 Minutes-
10 Minute AMRAP
200m Run
20 Push-Ups
-Rest 5 Minutes-
10 Minute AMRAP
200m Run
30 Air Squats
*All with 20lb/14lb Vest.




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Monday 210510

Complete as many rounds as possible in 20 min. of:

25-cal. row

25 hip extensions

25 GHD sit-ups

Post rounds completed to comments.

Compare to 181022.



Scaling:

This AMRAP is sure to tax the midline. Intermediate athletes may choose to dabble with the GHD but should remain cautious of the full dosing. Beginner athletes should avoid the GHD completely until they have built up a tolerance for this very potent movement.

Intermediate Option:

Complete as many rounds as possible in 20 min. of:

25-cal. row

25 hip extensions

10 GHD sit-ups

15 sit-ups

Beginner Option:

Complete as many rounds as possible in 20 min. of:

15-cal. row

15 weighted good mornings, empty barbell

15 sit-ups

Saturday 210508

For total reps:

3 sets of shoulder presses, ⅔ body weight

3 sets of strict pull-ups

3 sets of push presses, ⅔ body weight

3 sets of strict pull-ups

3 sets of push jerks, ⅔ body weight

3 sets of strict pull-ups

Rest 30 sec. between sets.

Post reps completed to comments.



Scaling:

Reduce the load on the barbell movements and choose a pull-up modification that allows you to complete at least 10 reps of each when fresh. Newer athletes should reduce the total volume of this workout.

Intermediate Option:

For total reps:

3 sets of shoulder presses, ½ body weight

3 sets of strict pull-ups

3 sets of push presses, ½ body weight

3 sets of strict pull-ups
3 sets of push jerks, ½ body weight

3 sets of strict pull-ups

Rest 30 sec. between sets.

Beginner Option:

For total reps:

2 sets of shoulder presses, empty barbell

2 sets of assisted pull-ups

2 sets of push presses, empty barbell

2 sets of assisted pull-ups

2 sets of push jerks, empty barbell

2 sets of assisted pull-ups

Rest 30 sec. between sets.

Mayhem Daily Wod - 2157

      
For Time:
1-2-3-4-5-6-7-8-9-10
Squat Cleans (185/125)
10 Bench Press (135/95)
    

Friday 210507

4 rounds for time:

Run 400 meters

Rest 2 min.

Post time to comments.

Compare to 081024.



Scaling:

Deconditioned athletes may need to jog or walk and shoot to complete each effort in 4 minutes or less. Be sure to warm up prior to starting, as this distance will be a sprint for intermediate and advanced athletes.

Beginner Option:

3 rounds for time:

Jog 400 meters

Rest 3 min.

Mayhem Daily Wod - 2156

      
Partner
You go - I go
2 rounds (each)
20/15 Standing Bike Erg
15 Deadlift (135/95)
10 HSPU
5 Burpee Box Get Overs (30/24)

-into-

2 rounds (each)
20/15 Standing Bike Erg
10 Deadlift (225/155)
10 HSPU
5 Burpee Box Get Overs (30/24)

-into-

2 rounds (each)
20/15 Standing Bike Erg
5 Deadlift (315/235)
10 HSPU
5 Burpee Box Get Overs (30/24)
 
*Partner 1will complete a full round followed by Partner 2. Both partners must complete 2 rounds before increasing deadlift weight
    

Thursday 210506

Elizabeth

21-15-9 reps for time of:

Cleans

Ring dips

♀ 95 lb. ♂ 135 lb.

Post time to comments.

Compare to 200219.



Scaling:

Elizabeth is a classic benchmark that should be completed relatively quickly. It can be performed with either squat cleans or power cleans. Decide which technique you’ll use before you start, then stick with it. Go lighter on the cleans and modify the ring dips so you can complete the work in fewer than 10 minutes.

Intermediate Option:

15-12-9 reps for time of:

Cleans

Ring dips

♀ 75 lb. ♂ 115 lb.

Beginner Option:

15-12-9 reps for time of:

Cleans

Push-ups

♀ 55 lb. ♂ 75 lb.

Mayhem Daily Wod - 2155

      
For Time:
30 Snatch (95/55) 
20 Snatch (135/95)
10 Snatch (185/115)
5 Snatch (205/155)
* Athletes may Power or Squat
  
 
Strength:
Push Press
3 x 3 @ 80%
    

Tuesday 210504

3 rounds for time:

12 left-hand Turkish get-ups

12 right-hand Turkish get-ups

3 legless rope climbs, 15-ft. rope

♀ 35-lb. dumbbell

♂ 50-lb. dumbbell

Post time to comments.

Compare to 200515.



Scaling:

Choose a dumbbell weight that allows you to work diligently through the Turkish get-ups, completing the reps in 2-3 sets. Similarly, choose a rope climb modification that is challenging but allows you to keep moving.

Intermediate Option:

3 rounds for time:

12 left-hand Turkish get-ups

12 right-hand Turkish get-ups

3 rope climbs, 15-ft. rope

♀ 25-lb. dumbbell

♂ 35-lb. dumbbell

Beginner Option:

3 rounds for time:

6 left-hand Turkish get-ups

6 right-hand Turkish get-ups

3 rope climbs, lying to standing

♀ 5-lb. dumbbell

♂ 10-lb. dumbbell

Mayhem Daily Wod - 2153

      

25 Minute AMRAP


5 Strict Pull-Up


10 Push-Up
15 Air Squat
*All w/20lb/14lb vest.



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Pause Snatch Pull (pause at the top of the “finish”) + Power Snatch + Panda Pull + Snatch:



(1+1+1+1) x 2 sets @ 60% 1RM Snatch
(1+1+1+1) x 2 sets @ 65% 1RM Snatch
*Rest 2 minutes between sets *



Snatch:


2x3 reps @ 70%
2x2 reps @ 75%
2x1 rep @ 80%.
* Rest 60-90 seconds between sets





Snatch Deadlift + High Hang Shrug:



(3+5)x 3 sets @ 90% 1RM Snatch
* Rest 60-90 seconds between sets





In The Hole Front Squat:



5x3 (Build in weight)
Perform 5 Tall Box Jump in between front squat sets.
* rest 60-90 seconds between sets *





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