Sunday 220220

4 rounds for time of:

20 squat cleans

800-m run

♀ 75 lb ♂ 115 lb

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Compare to 181018.



Scaling:

Reduce the reps and loading on the squat clean so you can keep moving with minimal rest.

Intermediate Option:

 4 rounds for time of:

20 squat cleans

800-m run

♀ 55 lb ♂ 75 lb

Beginner Option:

4 rounds for time of:

10 squat cleans

400-m run

♀ 35 lb ♂ 45 lb

Mayhem Daily Wod - 22219

      Masters

Masters 35-44
3 Sets:
30 Chest to bar Pull Ups
30 Thrusters (95/65)
-3 Minute Recovery row b/t sets-

 
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Saturday 220219

For time:

30 rope climbs, 15 ft

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Compare to 170417.



Scaling:

Beginner level athletes should watch "The Rope Climb (Basket)" and "The Rope Climb (Wrapping)" and practice the wrapping styles, but consider modifying the movement during the workout to maintain intensity.

Intermediate Option:

For time:

21 rope climbs, 15 ft

Time cap: 15 minutes.

Beginner Option:

For time:

30 rope climbs, lying to standing

Mayhem Daily Wod - 22218

      Compete

10 Sets (1 Set every 3 Minutes)
1000m Bike Erg
Even Sets: 12 Dumbbell Snatches (70/50)
Odd Sets: 12 Dumbbell Clean and Jerks (70/50)

 
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Friday 220218

Thruster 3-3-3-3-3-3-3 reps

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Compare to 210413.



Scaling:

Most athletes can do this lifting as prescribed. Experienced athletes can go as heavy as possible, while newer athletes can use this session as an opportunity to drill the movement.

Mayhem Daily Wod - 22217

      MAC

6x 50m (Fins Optional) w/20 Sec Rest (Kick underwater as far as possible, Swim easy to interval finish)
6x 75m w/30 Sec Rest (25m Kick/50m Swim)
2x 150m w/40 Sec Rest (50m Kick/100m Swim)
100m Easy Swim
6x 50m w/20 Sec Rest (Catch-Up Drill with Kickboard)
4x 100m Pull w/20 Sec Rest

 
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Mayhem Daily Wod - 23216

      WRD

3 Sets
300m Run
12 Bar Muscle Up
300m Run
9 Bar Muscle Up
300m Run
6 Bar Muscle Up
300m Run
-Rest 1:1-

 
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Wednesday 220216

Row 5,000 meters

Post time to comments.

Compare to 210408.

Scaling:

Experienced athletes should try for a PR in this benchmark distance row. Newer athletes should reduce the distance to complete the row in around 25 minutes.

Beginner Option:

Row 3,000 meters

Mayhem Daily Wod - 22215

      Mayhem Gymnastics

Re-Test Day!
Max Effort: 3 minutes of Kipping Ring Muscle Ups


Scaling
Max Effort: 3 minutes of Box Ring Muscle Ups
*The lower the box the more scaled the skill

 
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Tuesday 220215

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.

Compare to 210508.



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.