Mayhem Daily Wod - 211214

      Mayhem Gymnastics

On a running clock:
Begin EACH minute with 10 jumping air squats [Hip must be open every jump].
Then complete maximum amount of Hollow Plank Sliders UNTIL you read 300 feet total on the sliders.
Goal of workout: Complete 300 feet of Hollow Plank Sliders in minimum amount of time.
*FORM matters. This is not a saggy slider! Maintain hollow position while sliding.

 
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Tuesday 211214

Light Linda

24-21-18-15-12-9-6-3 reps for time of:

Bodyweight deadlift

¾ bodyweight bench press

½ bodyweight squat clean

Post time to comments.



Scaling:

Choose loading that allows you to consistently move through each set with minimal rest.

Intermediate Option:

 21-18-15-12-9-6-3 reps for time of:

Deadlift, 125/185

Bench press, 85/125

Squat clean, 65/95

Beginner Option:

15-12-9-6-3 reps for time of:

Deadlift, 65/95

Bench press, 45/65

Squat clean, 35/45

Mayhem Daily Wod - 211213

      M30

Teens 16-17
AMRAP 10:00
20 Alternating Box/Chair Step Ups (Total)
30 Air Squats
*BACKPACK OPTION:
AMRAP 10:00
20 Backpack Box Step Ups (Total)
30 Backpack Back Squats 
*All with 20/14# Backpack/Vest

 
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Monday 211213

Half 5K

Run 2,500 meters

Post time to comments.



Scaling:

Treat this like a time trial and go hard throughout.

Beginner Option:

Jog 1 mile

Sunday 211212

Half Chelsea

Every minute on the minute for 15 minutes perform:

10 pull-ups

15 push-ups

20 squats

If you fall behind the clock, keep going for 15 minutes and see how many rounds you can complete.

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Scaling:

If you are unable to complete a round in 50 seconds or less when fresh, reduce the reps.

Intermediate Option:

 Every minute on the minute for 15 minutes perform:

7 pull-ups

12 push-ups

18 squats

If you fall behind the clock, keep going for 15 minutes and see how many rounds you can complete.

Beginner Option:

 Every minute on the minute for 10 minutes perform:

3 ring rows

6 elevated push-ups

9 squats

If you fall behind the clock, keep going for 10 minutes and see how many rounds you can complete.

Mayhem Daily Wod - 211211

      Teen

Teens 16-17
3 Sets (1 Set every 8 Minutes)
30/24 Calorie Row
600m Run
30/24 Calorie Row


Teens 14-15
3 Sets (1 Set every 8 Minutes)
30/24 Calorie Row
600m Run
30/24 Calorie Row

 
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Mayhem Daily Wod - 211210

      Compete

3 sets
AMRAP 3 Minutes
75 Double Unders
25 Wall Balls (20/14)
Max Double Dumbbell Step Up and over (50s/35s)(24/20)
- rest 1:00 between sets -

 
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Friday 211210

Extended Elizabeth

21-18-15-12-9-6-3 reps for time of:

Power cleans

Ring dips

♀ 95 lb  ♂ 135 lb

Post time to comments.



Scaling:

Intermediate athletes should first perform the original benchmark Elizabeth if they haven’t done so already. Newer athletes should modify the movements and loading.

Intermediate Option:

Elizabeth

21-15-9 reps for time:

Power cleans

Ring dips

♀ 95 lb  ♂ 135 lb

Beginner Option:

21-15-9 reps for time:

Power cleans

Jumping ring dips

♀ 35 lb  ♂ 45 lb

Mayhem Daily Wod - 21129

      MAC

4x200m at Fast Pace 
4x200m at Faster Pace 
4x200m at Fastest Pace 
*Rest 200m Easy Recovery Jog between all reps.

 
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Thursday 211209

For time:

Row 1,000 meters

50 thrusters

30 pull-ups

Row 750 meters

25 thrusters

15 pull-ups

Row 500 meters

15 thrusters

9 pull-ups

♀ 35 lb  ♂ 45 lb

Post time to comments.

Compare to 041116.



Scaling:

Newer athletes should reduce the overall volume of this workout. The thrusters are meant to be light and fast. Intermediate athletes can do this workout as prescribed.

Beginner Option:

For time:

Row 500 meters

21 thrusters

12 jumping pull-ups

Row 400 meters

15 thrusters

9 jumping pull-ups

Row 300 meters

9 thrusters

6 jumping pull-ups

♀ 15 lb.  ♂ 22 lb