Mayhem Daily Wod - 22210

      MAC

4x50m Kick w/15 Sec Rest (Fins Optional)
4x50m Swim (Fins Optional) w/30 Sec Rest (Underwater kick as far as possible, Easy swim remainder)
100m Easy Swim
4x100m Swim w/20 Sec Rest (Negative Split)
4x100m Pull w/20 Sec Rest (Breathing Pattern 3/5 by 25m)
3x100m Swim w/20 Sec Rest (Descend 1-3)
3x100m Pull w/20 Sec Rest (Breathing Pattern 3/5 by 25m)

 
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Thursday 220210

Complete as many rounds as possible in 12 minutes of:

10 right-arm dumbbell overhead squats

5 bar muscle-ups

10 left-arm dumbbell overhead squats

15 toes-to-bars

♀ 35-lb DB  ♂ 50-lb DB

Post rounds completed to comments.



Scaling:

Reduce the load on the overhead squat. Review common faults in the squat from Squat Clinic (CrossFit Journal, 2002). If you are unable to perform the overhead squat with sound mechanics, modify the movement to a front squat.

Intermediate Option:

Complete as many rounds as possible in 12 minutes of:

10 right-arm dumbbell overhead squats

5 bar muscle-ups

10 left-arm dumbbell overhead squats

15 toes-to-bars

♀ 25-lb DB  ♂ 35-lb DB

Beginner Option:

Complete as many rounds as possible in 12 minutes of:

10 right-arm dumbbell overhead squats

5 ring rows + 5 push-ups

10 left-arm dumbbell overhead squats

15 hanging knee raises

♀ 10-lb DB  ♂ 15-lb DB

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