Mayhem Daily Wod - 22222

      Mayhem Gymnastics

The objective is to just get mobile and move through some skills.
9 minute EMOM [3 rounds of each]
Minute 1: 7 inchworm into Pushup
Minute 2: 30 seconds of Beat "Kip" Swings
Minute 3: 7 Burpee Box Step Ups [30/24]

 
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Tuesday 220222

Weighted pull-up 3-3-3-3-3 reps

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Compare to 121130.



Scaling:

Most athletes can perform the pull-ups as prescribed. Experienced athletes can go as heavy as possible. Athletes without strict pull-ups can use this session to practice a modification that will challenge their pulling ability.

Beginner Option:

Banded pull-up 3-3-3-3-3 reps

Mayhem Daily Wod - 22221

      M30

AMRAP 12 Minutes
1, 2, 3, 4, 5…
Wall Walks
3, 6, 9, 12, 15…
Bulgarian Split Squats *(Per Leg)

 
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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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