Tuesday 210119

Complete as many rounds as possible in 12 minutes of:

20 GHD sit-ups

10 left-arm overhead walking lunges

10 right-arm overhead walking lunges

♀ 40-lb. dumbbell

♂ 60-lb. dumbbell

Post rounds completed to comments.

Compare to 200604.



Scaling:

Modify this workout so you can complete several rounds quickly and without rest. It should tax your legs and midline while challenging your overhead flexibility. This is a good opportunity for intermediate athletes to get some exposure to the GHD sit-up, but they should do so with caution and be mindful of its potency.

Intermediate Option:

Complete as many rounds as possible in 12 minutes of:

10 GHD sit-ups

10 left-arm overhead walking lunges

10 right-arm overhead walking lunges

♀ 30-lb. dumbbell

♂ 45-lb. dumbbell

Beginner Option:

Complete as many rounds as possible in 12 minutes of:

10 AbMat sit-ups

10 walking lunges

20-yard waiter walk

♀ 10-lb. dumbbell

♂ 20-lb. dumbbell

Monday 210118

Complete as many rounds as possible in 20 minutes of:

4 strict pull-ups

8 push-ups with feet on a box

12 med-ball cleans

♀ 20-in.box, 14-lb. ball

♂ 24-in.box, 20-lb. ball

Post rounds completed to comments.



Scaling:

Modify the pull-ups and push-ups so you can move through the reps without failing in the early rounds. Reduce workout duration and load on the medicine ball so that you can keep moving the entire time.

Intermediate Option:

Complete as many rounds as possible in 20 minutes of:

2 kipping + 2 strict pull-ups

8 push-ups

12 med-ball cleans

♀ 10-lb. ball

♂ 14-lb. ball

Beginner Option:

Complete as many rounds as possible in 15 minutes of:

4 assisted pull-ups

8 assisted push-ups

12 med-ball cleans

♀ 6-lb. ball

♂ 10-lb. ball

Saturday 210116

5 rounds for time of:

50 double-unders

15 box jumps

1 shuttle sprint (5 yards, 10 yards, 15 yards)

Rest 2 minutes

♀ 20-in. box ♂ 24-in. box

Post time to comments.



Scaling:

Reduce the reps and difficulty of the jumps so you can sprint each interval.

Intermediate Option:

5 rounds for time of:

35 double-unders

12 box jumps

1 shuttle sprint (5 yards, 10 yards, 15 yards)

Rest 2 minutes

♀ 15-in. box ♂ 20-in. box

Beginner Option:

5 rounds for time of:

25 single-unders

10 box jumps

1 shuttle sprint (5 yards, 10 yards, 15 yards)

Rest 2 minutes

♀ 6-in. box ♂ 12-in. box

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