Mayhem Daily Wod - 2229

      WRD

3 Rounds
20/15 Cal Bike Erg
10 Sandbag Clean (150/100)
-Rest 5:00-
5 Rounds
20/15 Cal Bike Erg
100’ Sandbag Carry (150/100)
-Rest 5:00-
3 Rounds
20/15 Cal Bike Erg
10 Sandbag Clean (150/100)

 
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Mayhem Daily Wod - 2228

      Mayhem Gymnastics

Use % of Kipping Ring Muscle Up week one 3 minute test.
5 Strict Ring Muscle Ups
- rest 30 seconds --
45% of 3 minute test of your Kipping Ring Muscle Up from week one
--rest 90 seconds --
3 Strict Ring Muscle Ups
- rest 30 seconds --
35% of 3 minute test of your Kipping Ring Muscle Up from week one
--rest 90 seconds --
2 Strict Ring Muscle Up
- rest 30 seconds --
30% of 3 minute test of your Kipping Ring Muscle Up from week one
Scaling:
If you do not have strict ring muscle ups or if you had 6 or less Kipping Ring Muscle Ups on the test complete:
5 strict box assist strict ring muscle ups
- rest 30 seconds --
90 seconds max effort False Grip Ring Pull Ups
--rest 60 seconds --
3 strict Box Assist Strict Rring Muscle ups
- rest 30 seconds --
90 seconds max effort Ring Dips
--rest 60 seconds --
2 strict box assist strict ring muscle up
- rest 30 seconds --
90 seconds max effort Kipping Ring Swings
For example:
If your 3 minute test was 12 Kippinng Ring Muscle Ups
45% would be 5.4 but we will round down to 5 reps

 
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Tuesday 220208

5 rounds for time of:

35 double-unders

Run 200 meters

Post time to comments.

Compare to 110916.



Scaling:

This is a quick workout. If you are proficient in the double-under, complete this workout as prescribed. If you are unable to string together 10 or more double-unders in a row, reduce the reps each round or modify to single-unders.

Beginner Option:

4 rounds for time of:

35 single-unders

Run 200 meters

Mayhem Daily Wod - 2227

      M30

5 Sets:
1 Minute Max Alternating Leg V-Ups 
1 Minute Max Stepback Lunges 
1 Minute Max Push Ups 
-Rest 1 Minute-

 
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Monday 220207

3 rounds for time of:

25 deadlifts

Bike 1,000 meters

♀ 155 lb  ♂ 225 lb

Post time to comments.

Compare to 180603.



Scaling:

This is a medium-length workout. Try to keep moving with very short breaks. Reduce the deadlift load so you can complete each round in 3 sets or less and still push a good pace on the bike.

Intermediate Option:

 3 rounds for time of:

25 deadlifts

Bike 1,000 meters

♀ 125 lb  ♂ 185 lb

Beginner Option:

3 rounds for time of:

15 deadlifts

Bike 500 meters

♀ 65 lb  ♂ 95 lb

Sunday 220206

Time-Priority Fran

For reps:

60 seconds of thrusters

60 seconds of pull-ups

45 seconds of thrusters

45 seconds of pull-ups

30 seconds of thrusters

30 seconds of pull-ups

♀ 65 lb ♂ 95 lb

This workout takes 4.5 minutes, with no rest between exercises.
Post total reps completed to comments.



Scaling:

A classic combination of thrusters and pull-ups. Beginners can reduce the loading and modify the pull-up in order to push the pace with minimal rest.

Beginner Option:

For reps:

60 seconds of thrusters

60 seconds of jumping pull-ups

45 seconds of thrusters

45 seconds of jumping pull-ups

30 seconds of thrusters

30 seconds of jumping pull-ups

♀ 35 lb ♂ 45 lb

Mayhem Daily Wod - 2225

      Scaled

6 Sets:
3 Wall Walk
Row 200m 
3 Wall Walk
-rest 1:1 b/t sets-

 
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Friday 220204

Freestyle Diane

45 reps of each for time:

Deadlifts

Handstand push-ups

Partition as needed to complete 45 reps of each exercise as quickly as possible.

♀ 155 lb ♂ 225 lb

Post time and rep scheme used to comments.



Scaling:

If you did not perform Diane the last time it was programmed, perform the original benchmark and shoot for a PR. Newer athletes should reduce the deadlift weight and modify the handstand push-up.

Intermediate Option:

Diane

21-15-9 reps for time of:

Deadlifts

Handstand push-ups

♀ 155 lb ♂ 225 lb

Beginner Option:

21-15-9 reps for time of:

Deadlifts

Elevated push-ups

♀ 55 lb ♂ 75 lb

Mayhem Daily Wod - 2223

      MAC

3 Sets 
2 Min Fast
-Rest 60 Sec-
1 Min Fast
*Rest 4 Min between sets.

 
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Thursday 220203

For time:

60 sit-ups

50 toes-to-bars

40 GHD sit-ups

30 pull-ups

20 strict pull-ups

10 bar muscle-ups

Post time to comments.

Compare to 201227.



Scaling:

Modify the movements so you’re able to work through the reps with minimal rest. If you have not recently done a high volume of GHD sit-ups, reduce the range of motion. If you have not performed GHD sit-ups in a workout, do AbMat sit-ups instead.

Intermediate Option:

 For time:

50 sit-ups

40 toes-to-bars

30 GHD sit-ups to parallel

20 pull-ups

10 strict pull-ups

5 bar muscle-ups

Beginner Option:

For time:

50 sit-ups

40 hanging knee raises

30 jumping pull-ups

20 ring rows

10 low ring transitions