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.
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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

AMRAP in 20 minutes
50 Wall Ball Shots (20/14 lb)
100 Double-Unders
50 ft Handstand Walk
100 Double-Unders
50 calorie Row
100 Double-Unders
50 ft Handstand Walk
100 Double-Unders

AMRAP in 5 minutes
9 Handstand Push-Ups
6 Burpees
3 Snatches (165/115 lb)

For Time
"Triple 3"
3000 meter Row
300 Double-Unders
3 mile Run
Time Cap: 49 minutes

For Time
"Linda"
10-9-8-7-6-5-4-3-2-1 Reps of:
Deadlifts (295/220 lb)
Bench Presses (195/135 lb)
Squat Cleans (145/105 lb)
Time Cap: 17 minutes