Mayhem Daily Wod - 22225

      Compete

4 sets (1 set every 5 minutes)
25/20 Calorie Bike Erg
25 Wall Balls (20/14)
100 Double Unders

 
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Friday 220225

Workout 22.1

Complete as many rounds as possible in 15 minutes of:

3 wall walks

12 dumbbell snatches

15 box jump-overs

♀ 35-lb dumbbell, 20-in box

♂ 50-lb dumbbell, 24-in box

Visit the CrossFit Games website for all versions of the workout.

Mayhem Daily Wod - 22224

      MAC

5 Sets:
4x (750m at Fast, 1 Min at Easy)
*Rest 2 Min between sets.

 
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Mayhem Daily Wod - 22223

      WRD

*New Set Every 20:00
27-21-15-9
Cal Assault Bike
Pull Up
27-21-15-9
Cal Row
54-42-30-18
Push Up
27-21-15-9
Cal Ski
Overhead Squat (115/75)

 
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Wednesday 220223

3 rounds for time of:

Run 200 meters

20 knees-to-elbows

Run 200 meters

20 dumbbell thrusters

♀ 25-lb. DBs  ♂ 40-lb. DBs

Post time to comments.



Scaling:

Reduce the load and choose a knees-to-elbows modification that allows you to complete each exercise in no more than 2-3 sets.

Intermediate Option:

3 rounds for time of:

Run 200 meters

15 knees-to-elbows

Run 200 meters

15 dumbbell thrusters

♀ 20-lb. DBs  ♂ 30-lb. DBs

Beginner Option:

3 rounds for time of:

Run 200 meters

15 hanging knee raises

Run 200 meters

15 dumbbell thrusters

♀ 8-lb. DBs  ♂ 15-lb. DBs

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

Post loads and body weight to comments.

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

Post time to comments.

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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