Mayhem Daily Wod - 22112
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 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
Tuesday 220111
Barbara
5 rounds, each for time, of:20 pull-ups
30 push-ups
40 sit-ups
50 squatsRest 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 squatsRest precisely three minutes between rounds.
Mayhem Daily Wod - 22110
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
Monday 220110
3 rounds for time of:
Row 500 meters
21 burpees
Run 400 metersPost 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
Sunday 220109
5 rounds for time of:
20 wall-ball shots
10 deadlifts♀ 14-lb ball, 155-lb barbell
♂ 20-lb ball, 225-lb barbellPost 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 barbellBeginner 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
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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Mayhem Daily Wod - 2217
Mayhem Daily Wod - 2217
Compete 50’ Double Kettlebell Front Rack Walking Lunge (70s/53s) 30 Toes to bar 15 Bar Muscle Ups -Rest 2:00- 100’ Double Kettlebell Front Rack Walking Lunge (70s/53s) 20 Toes to bar 10 Bar Muscle Ups 10 Toes to Bar 5 Bar Muscle Ups -Rest 2:00- 150’ Double Kettlebell Front Rack Walking Lunge (70s/53s) 3 Rounds: 10 Toes to bar 5 Bar Muscle Ups
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Friday 220107
Friday 220107
Push press 3-3-3-3-3-3-3 reps
Post loads to comments.
Compare to 180506.Scaling:
Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they become comfortable.
Mayhem Daily Wod - 2216
Mayhem Daily Wod - 2216
MAC 4 Rounds 100 Double Under 100’ Handstand Walk (Double Obstacle per 50’) -Rest 3:00- 3 Rounds 100 Double Under 50 GHD Sit Up
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