Tuesday 211221

Complete as many rounds as possible in 10 minutes of:

15 wall-ball shots

1 rope climb, 15 ft

♀ 14-lb ball to 9 ft

♂ 20-lb ball to 10 ft

Post rounds completed to comments.

Compare to 110827.



Scaling:

Experienced athletes should be able to hold ~1 round each minute. Newer athletes should focus on quality movement, and worry less about the time.

Beginner Option:

Complete as many rounds as possible in 10 minutes of:

10 wall-ball shots

1 rope climb, lying to standing

♀ 6-lb ball

♂ 10-lb ball

Mayhem Daily Wod - 211220

      M30

4 Rounds:
50 Plate Hops/Line Hops 
30 Stepback Lunges (Total)
20 Alternating Leg V-Ups

 
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Monday 211220

Pyramid Double Helen

For time:

Run 1,200 meters

63 kettlebell swing

36 pull-ups

Run 800 meters

42 kettlebell swings

24 pull-ups

Run 400 meters

21 kettlebell swings

12 pull-ups

♀ 16-kg KB ♂ 24-kg KB

Post time to comments.

Compare to 200820.



Scaling:

Reduce the load on the kettlebell and modify the movements in order to complete the workout in 20 minutes or less.

Intermediate Option:
 For time:

Run 1,200 meters

45 kettlebell swing

27 pull-ups

Run 800 meters

30 kettlebell swings

18 pull-ups

Run 400 meters

15 kettlebell swings

9 pull-ups

♀ 16-kg KB ♂ 24-kg KB

Beginner Option:

3 rounds for time of:

Run 400 meters

15 kettlebell swings

9 jumping pull-ups

♀ 8-kg KB ♂ 12-kg KB

Mayhem Daily Wod - 211218

      MBS

3 Power Snatch + 2 Overhead Squat x 2 sets @ 70% of 1RM Snatch
3 Power Snatch + 2 Overhead Squat x 3 sets @ 75% of 1RM Snatch
1 Power Clean + 1 Hang Clean + 1 Clean x 2 sets @ 70% of 1RM Clean
1 Power Clean + 1 Hang Clean + 1 Clean x 3 sets @ 75% of 1RM Clean
6 Back Squats x 5 sets @ 75% of 1RM

 
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Saturday 211218

Weighted pull-up 1-1-1-1-1-1-1 reps

Weighted dip 1-1-1-1-1-1-1 reps

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Scaling:

Choose pull and push modifications that are challenging for you. If you are still working on getting your first pull-up or dip, you may choose to work the negative of the movements.

Beginner Option:

Pull-up negative 1-1-1-1-1-1-1 reps

Dip negative 1-1-1-1-1-1-1 reps

Mayhem Daily Wod - 211217

      Compete

Row 500m
30 Bodyweight bench presses
Row 1000m
20 Bodyweight bench presses
Row 2000m
10 Bodyweight bench presses

 
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Friday 211217

5 rounds for time of:

50 double-unders

50-ft single-arm overhead lunge

♀ 35-lb DB  ♂ 50-lb DB

Post time to comments.

Compare to 180924.



Scaling:

Choose a dumbbell with which you can lunge 25 feet without setting it down. Newer athletes can also reduce the number of rounds, reps of the single-under, and distance of the lunge so the workout can be completed in under 15 minutes.

Beginner Option:

3 rounds for time of:

50 single-unders

50-ft single-arm lunge

♀ 10-lb DB  ♂ 15-lb DB

Mayhem Daily Wod - 211216

      MAC

3 Sets
500m at 2k PR (or Fast) Pace
-Rest 60 Sec- 
300m at 2k PR (or Fast) Pace
*Rest 4 Min between sets.

 
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Thursday 211216

Back squat 3-3-3-3-3 reps

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Compare to 201221.



Scaling:

Athletes at all skill levels should perform triples. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement.

Mayhem Daily Wod - 211215

      WRD

4 Sets
1000m/850m Bike
100’ KB Lunge (2x53lb/35lb)
1000m/850m Bike
50’ KB Lunge (2x70lb/35lb)
-Rest 1:1-

 
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