Mayhem Daily Wod - 21115

      
For Time:
21-15- 9
Overhead Squats (95/65)
Chest to Bar
 
- Rest 5:00 -
 
For Time:
45 OVHS (95/65)
45 Chest to Bar
    

Friday 210115

4 rounds for time of:

400-m run

1-minute handstand hold

Post time to comments.

Compare to 191126.



Scaling:

This pairing of dynamic and static movements should be completed quickly, with a fast running pace and nearly unbroken holds. Advanced athletes may choose to scale up and hold the handstands in free space.

Intermediate Option:

Can be completed as Rx’d

Beginner Option:

3 rounds for time of:

400-m run

1-minute plank hold

Mayhem Daily Wod - 21114

      

 3 Position Clean (1x hang clean + 1x clean below the knees, 1x clean from the floor)

2 sets x 1+1+1 @ 75% 1 RM clean
3 sets x 1+1+1 @80% 1 RM clean
- Rest 2 minutes between sets -
 
 
 
 
Workout:
2:00 Amrap (6 sets)
20/15 Cal. Assault Bike
Max DIstance Farmers Carry (2x100s/2x70s)
 Rest 1:00 between sets
    

Thursday 210114

Andi

For time:

100 hang power snatches

100 push presses

100 sumo deadlift high pulls

100 front squats

♀ 45 lb.  ♂ 65 lb.

Post time to comments.

Scaling:

Choose a weight that is appropriately light and plan to break each exercise into multiple sets. Like with her cousin Angie, the goal for Andi is to finish all 400 reps as quickly as possible, so take short breaks that allow continuous movement.

Intermediate Option:

100 hang power snatches

100 push presses

100 sumo deadlift high pulls

100 front squats

♀ 35 lb.  ♂ 45 lb.

Beginner Option:

50 hang power snatches

50 push presses

50 sumo deadlift high pulls

50 front squats

♀ 22 lb.  ♂ 35 lb.

Mayhem Daily Wod - 21113

      
50/40 Cal. Row 
75 Double Unders
35 SHSPU
75 Double Unders
20 Deadlifts (275/185)
75 Double Unders
35 SHSPU
75 Double Unders
50/40 Cal. Row
    

Tuesday 210112

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 181025.



Scaling:

Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable performing very heavy deadlifts, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.

Beginner Option

Deadlift 3-3-3-2-2-1-1-1 reps

Mayhem Daily Wod - 21111

      
6 rounds
12 Double Dumbbell Power Cleans (50s/35s)
12 Double Dumbbell Push Press (50s/35s)
24 Abmat Sit Ups 
    

Monday 210111

Task Tabata

300 reps for time, following the pattern:

20 seconds of pull-ups

10 seconds of rest

20 seconds of push-ups

10 seconds of rest

20 seconds of sit-ups

10 seconds of rest

20 seconds of squats

10 seconds of rest

After the round of squats, begin again with the pull-ups. Keep a running total of reps and continue working until 300 reps are completed.
Post time to comments.



Scaling:

Reduce the total number of reps to be completed but preserve the 20-on, 10-off interval.

Intermediate Option:

225 reps for time

Beginner Option:

150 reps for time, following the pattern:

20 seconds of ring rows

10 seconds of rest

20 seconds of knee push-ups

10 seconds of rest

20 seconds of sit-ups

10 seconds of rest

20 seconds of squats

10 seconds of rest

For Time
4 Thrusters (135/95 lb)
1 Rope Climb (15 ft)
8 Thrusters (135/95 lb)
2 Rope Climbs (15 ft)
12 Thrusters (135/95 lb)
3 Rope Climbs (15 ft)
Time Cap: 10 minutes

4 Rounds for Time
25 Chest-to-Bar Pull-Ups
5 Cleans (245/170 lb)
Time Cap: 15 minutes