Latest Wods

Monday 210104

Barbara Ann:

5 rounds, each for time, of:

20 handstand push-ups

30 deadlifts (95/135 lb.)

40 sit-ups

50 double-unders

Rest precisely 3 minutes between rounds.

Post time to comments.



Scaling:

Reduce the reps and loading so you can complete each round quickly and in nearly unbroken sets. Each round should be a sprint, with rest occurring only in the 3 minutes between rounds. Reduce the total number of rounds to maintain speed rather than slogging through all 5.

Intermediate Option:

4 rounds, each for time, of:

10 handstand push-ups

20 deadlifts (95/135 lb.)

30 sit-ups

40 double-unders

Beginner Option:

3 rounds, each for time, of:

20 knee push-ups

20 deadlifts (45/65 lb.)

20 sit-ups

50 single-unders

Mayhem Daily Wod - 2111

      

For Time:
27-24-21-18-15-12-9-6-3
Push Ups
20 Jumping Air Squats after each set
    

Sunday 210103

Grettel

10 rounds for time of:

3 clean and jerks

3 burpees over the bar

Or,

Ingrid

10 rounds for time of:

3 snatches

3 burpees over the bar

♀ 95 lb.  ♂ 135 lb.

Post choice of girl and time to comments.



Scaling:

Reduce the load on the barbell so you can complete the 3 reps unbroken for most of the workout.

Intermediate Option:

Same reps as Rx’d

♀ 75 lb.  ♂ 105 lb.

Beginner Option:

7 rounds for time of:

3 clean and jerks or snatches

3 burpees over the bar

♀ 45 lb.  ♂ 65 lb.

Saturday 210102

Complete as many reps as possible in 21 minutes of:

Run 400/200/100 meters

Max-rep strict pull-ups

Each time you break a set of pull-ups, complete a run. From 0:00-7:00 run 400s, from 7:00-14:00 run 200s, and from 14:00-21:00 run 100s.
Post number of strict pull-ups completed each round to comments.



Scaling:

Choose a pulling exercise that is challenging but allows you to complete at least 10 reps unbroken in the early rounds. If at any point you cannot complete 3 reps unbroken, switch to an easier form of pull-up.

Intermediate Option:

Can be completed as Rx’d

Beginner Option:

Complete as many reps as possible in 14 minutes of:

Jog 200 meters

10 ring rows

Mayhem Daily Wod - 201230

      
7 sets
1 Power Snatch and 1 Full Snatch 
* Work up in weight, bar can be dropped between power and full attempts
*Record heaviest set to score
*12 min cap
 
 
Workout:
3 rounds
25 HSPU
50ft Back Rack Lunge Walk (95/65)
25 Pull-ups
50ft Back Rack Lunge Walk (95/65)
    

Mayhem Daily Wod - 201231

      
Amrap 20:20 (Teams of 2)
2020/1515 m Row
-in remaining time-
Max Rounds
20 Burpee Box Get-overs (24/20)
10 Sandbag Cleans (150/100)
*split all reps
    

Thursday 201231

Complete as many rounds as possible in 20 minutes of:

20-cal. row

15 dips

10 dumbbell Turkish get-ups

♀ 35-lb. DB ♂ 50-lb. DB

Post rounds completed to comments.

Compare to 171103.

Wednesday 201230

Deadlift 5-5-5-5-5 reps

Post loads to comments.

Compare to 181119.

For Time
3 Rounds of:
12 Chest-to-Bar Pull-Ups
9 Burpees to Bar
6 Front Squats (185/125 lb)
Rest 5 minutes
Then, complete:
36 Chest-to-Bar Pull-Ups
27 Burpees to Bar
18 Front Squats (185/125 lb)

For Time (with a Partner)
6,000 meter Row (male/male)
OR
5,000 meter Row (female/female)
OR
5,500 meter Row (male/female)