Friday 220114

Complete as many rounds as possible in 10 minutes of:

3 overhead squats

30 double-unders

6 overhead squats

30 double-unders

9 overhead squats

30 double-unders

Etc.

♀ 75 lb.  ♂ 115 lb.

Post rounds and reps completed to comments.



Scaling:

Reduce the load to a weight you are able to snatch from the ground with ease, and hang on for bigger sets of overhead squats. Intermediate athletes can do this workout as prescribed.

Beginner Option:

Complete as many rounds as possible in 10 minutes of:

3 overhead squats

30 single-unders

6 overhead squats

30 single-unders

9 overhead squats

30 single-unders

Etc.

♀ 22 lb.  ♂ 35 lb.

Mayhem Daily Wod - 22113

      MAC

8 Min at SR 22-26 (Moderate Pace) 
2 Min at SR 18-22 (Easy Pace)
2 Min at SR 26-30 (Fast Pace) 
-3 Min Rest-
5 Min at SR 22-26 (Moderate Pace) 
2 Min at SR 18-22 (Easy Pace)
90 Sec at SR 30-32 (Faster Pace) 
-3 Min Rest-
1 Min at SR 22-26 (Moderate Pace) 
-NO REST-
1 Min at SR 34+ (Sprint) 

 
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Thursday 220113

Power clean 5-5-3-3-3-1-1-1-1 reps

Post loads to comments.



Scaling:

Ideally, each set will be as heavy as possible, but newer athletes should start light and slowly add weight as they become comfortable.

Mayhem Daily Wod - 22112

      WRD

10 Sets
20/16 Cal Row
10 Burpee Box Jump Over (24/20)
20/16 Cal Row
*Rest 1:1 between sets.

 
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Mayhem Daily Wod - 22111

      Mayhem Gymnastics

Using our % of week one 3 minute test.
20 Wall Facing Handstand Shoulder Taps
directly into 35% of your 3 minute test of Wall Walks from week one
--rest 60 seconds--
30 Wall Facing Handstand Shoulder Taps
directly into 30% of your 3 minute test of Wall Walks from week one
--rest 90 seconds--
40 Wall Facing Handstand Shoulder Taps
directly into 20% of week one test Wall Walks
Scaling:
Use the box for Handstand Shoulder Taps and then go to wall to complete Wall Walks
For example:
If your 3 minute test was 12 wall walks
30% would be 3.6 but we will round up to 4 reps

 
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Tuesday 220111

Barbara

5 rounds, each for time, of:

20 pull-ups

30 push-ups

40 sit-ups

50 squats

Rest precisely three minutes between rounds.

Post times to comments.

Compare to 201121.



Scaling:

This is a classic benchmark workout with the goal of staying relatively consistent each round. If unable to finish each movement in 3 sets or less, decrease the reps by 5-10 per movement.

Beginner Option:

3 rounds, each for time, of:

10 ring rows

15 push-ups

20 sit-ups

25 squats

Rest precisely three minutes between rounds.

Mayhem Daily Wod - 22110

      M30

3 sets:
3 Sets (1 Set every 5 minutes)
50 Air Squats 
200m Run 
*BACKPACK OPTION:
3 Sets (1 Set every 5 minutes)
50 Backpack Back Squats 
200m Backpack Run 
*All with 20/14# backpack/vest

 
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Monday 220110

3 rounds for time of:

Row 500 meters

21 burpees

Run 400 meters

Post time to comments.

​​Compare to 121102.



Scaling:

Go hard and try to hold a steady pace throughout. Newer athletes can reduce the reps and distance in order to keep the time domain in the 15-18 minute range.

Beginner Option:

3 rounds for time of:

Row 350 meters

12 burpees

Run 200 meters

Sunday 220109

5 rounds for time of:

20 wall-ball shots

10 deadlifts

♀ 14-lb ball, 155-lb barbell

♂ 20-lb ball, 225-lb barbell

Post time to comments.

Compare to 200201.



Scaling:

This is a simple, but not easy, couplet. Choose a deadlift weight that you are able to complete an unbroken set of 10 when fresh.

Intermediate Option:

 5 rounds for time of:

20 wall-ball shots

10 deadlifts

♀ 14-lb ball, 135-lb barbell

♂ 20-lb ball, 185-lb barbell

Beginner Option:

3 rounds for time of:

20 wall-ball shots

10 deadlifts

♀ 6-lb ball, 55-lb barbell

♂ 10-lb ball, 75-lb barbell

Mayhem Daily Wod - 2218

      Scaled

3 sets:
15 Push ups
30 Air squats
60 Double unders (OR 120 Single Under)
30 Air squats
15 Push ups
-Rest 3:00 b/t sets-

 
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