Sunday 220123
Sunday 220123
4 rounds for time of:
Lunge 100 meters
Run 300 metersWear a 14/20-lb weight vest.
Post time to comments.
Compare to 161110Scaling:
While most athletes can lunge and run, newer athletes should reduce the rounds and perform the workout without a weight vest.Beginner Option:
2 rounds for time of:
Lunge 100 meters
Run 300 meters
Mayhem Daily Wod - 22122
Mayhem Daily Wod - 22122
Scaled
5 Sets:
12/9 Calorie Row
12 Box Jumps (24”/20”)
12 Deadlifts (155/105)
-rest 1:1 b/t sets-
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Saturday 220122
Saturday 220122
Open Workout 15.4
Complete as many reps as possible in 8 minutes of:3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleansEtc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
♀ 125 lb ♂ 185 lb
Post reps completed to comments Compare to 170209.
Scaling:
The beginner should practice time in the inversion, either in a handstand, or holding an object overhead. Athletes of all levels should first develop the strength in a strict handstand push-up before performing a kipping handstand push-up.Beginner Option:
Complete as many reps as possible in 8 minutes of:
3 push presses
3 cleans
6 push presses
3 cleans
9 push presses
3 cleans
12 push presses
6 cleans
15 push presses
6 cleans
18 push presses
6 cleans
21 push pressesEtc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds.
♀ 55-lb push press, 65-lb clean
♂ 75-lb push press, 95-lb clean
Mayhem Daily Wod - 22121
Mayhem Daily Wod - 22121
Compete
100 Double Unders
20 Thrusters (95/65)
-rest 4:00-
90 Double Unders
18 Thrusters (95/65)
-rest 4:00-
80 Double Unders
16 Thrusters (95/65)
-rest 4:00-
70 Double Unders
14 Thrusters (95/65)
*You must go faster on each subsequent interval than the prior interval
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Friday 220121
Friday 220121
5 rounds for time of:
21-cal row
12 burpee box jump-overs
1 legless rope climb♀ 14-in box ♂ 20-in box
Post time to comments.
Scaling:
Newer athletes should reduce the number of rounds and choose modifications that allow them to move consistently while maintaining high intensity.Beginner Option:
3 rounds for time of:
15-cal row
9 burpee box jump overs
1 rope climb, lying to standing
♀ 6-in box ♂ 12-in box
Mayhem Daily Wod - 22120
Mayhem Daily Wod - 22120
MAC
6x (2 Min 30 Sec Easy (65-70 RPM), 30 Sec Sprint)
-Rest 2 Min-
6x (2 Min 30 Sec Mod (75-80 RPM), 30 Sec Sprint)
-Rest 2 Min-
6x (2 Min 30 Sec Mod (75-90 RPM), 30 Sec Sprint)
Total: 52 Min
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Mayhem Daily Wod - 22119
Mayhem Daily Wod - 22119
WRD
8 Sets
20/15 Cal Ski
15 Strict Handstand Push Up
10 Bar Muscle Up
-Rest 1:1-
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Wednesday 220119
Wednesday 220119
Thruster/push press/push jerk/split jerk 1-1-1-1-1-1-1 reps.
A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.
Post loads to comments.
Compare to 201109.Scaling:
Spend time during the warm-up working on all 4 movements in the complex. Determine which movement is the most limiting and base loading off of that. The beginner should focus on mechanics instead of loading. Select a load that allows you to perform the complex with excellent mechanics. Use the same load for all 7 reps.
Mayhem Daily Wod - 22118
Mayhem Daily Wod - 22118
Mayhem Gymnastics
9 minute AMRAP
1 Wall Walk
30 Double Unders
20 Hollow Rocks
3 Wall Walks
30 Double Unders
20 Hollow Rocks
5 Wall Walk
...Continue to keep Double Unders and Hollow Rocks the same rep scheme and INCREASE Wall Walks by 2 reps each round.
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Tuesday 220118
Tuesday 220118
50-35-20 reps for time of:
Wall balls
Pull-ups♀ 14-lb ball to 9 ft
♂ 20-lb ball to 10 ftPost time to comments.
Scaling:
Reduce the load and modify the movements in order to complete big sets throughout.Beginner Option:
25-15-10 reps for time of:
Wall balls
Jumping pull-ups
♀ 6-lb ball
♂ 10-lb ball