Mayhem Daily Wod - 211228

      Mayhem Gymnastics

20 minute AMRAP
20 Calorie Echo Bike 
21 Box Bar Muscle-Ups*
20 Calorie Row
21 Strict Pull Ups
20 Calorie Ski
21 GHD Sit-Ups
*Scale to Chest To Bar if needed
**Sub 25/20 Calorie Assault Bike if needed

 
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Tuesday 211228

CrossFit Total

Back squat, 1 rep

Shoulder press, 1 rep

Deadlift, 1 rep

Post loads to comments.

Compare to 210804.



Scaling:

Newer athletes should treat today as an opportunity to practice and get comfortable with heavy lifts. Intermediate athletes should attempt max-effort lifts for each movement.

Beginner Option:

Back squat 3-3-1-1 reps

Shoulder press 3-3-1-1 reps

Deadlift 3-3-1-1 reps

Mayhem Daily Wod - 211227

      M30

3 Rounds
30 Cossack Squats (Total)
45 Plate Hops/Line Hops/Jumping Jacks 
30 Alternating Leg V-Ups 
45 Plate Hops/Line Hops/Jumping Jacks

 
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Sunday 211226

The Ghost

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute of rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals for rowed calories, burpees, and double-unders to comments.

Compare to 140617.



Scaling:

Experienced athletes should work hard each minute and attempt to PR. Beginner athletes should follow the format and reduce the number of rounds.

Beginner Option:

3 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of jump rope

1 minute of rest

Mayhem Daily Wod - 211225

      Scaled

30 Double Unders (OR 60 Single Under)
15 Pull Ups (OR 30 Banded Pull Ups)
30 Double Unders (OR 60 Single Under)
10 Chest to Bar (OR 20 Banded Chest to Bar Pull Ups)
30 Double Unders (OR 60 Single Under)
5 Burpee Pull Ups
30 Double Unders (OR 60 Single Under)
10 Chest to Bar (OR 20 Banded Chest to Bar Pull Ups)
30 Double Unders (OR 60 Single Under)
15 Pull Ups (OR 30 Banded Pull Ups)
30 Double Unders (OR 60 Single Under)

 
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Saturday 211225

12 rounds for time, starting with 1 and adding an exercise each round:

1 wall walk

2 candlesticks

3 burpees

4 push-ups

5 walking lunges

6 air squats

7 sit-ups

8 jumping squats

9 jumping lunges

10 broad jumps

11 handstand push-ups

12 pistols

Perform the workout like the "12 Days of Christmas" song. In round 1, perform 1 wall walk. In round 2 perform 2 candlesticks and then 1 wall walk. In round 3, perform 3 burpees, then 2 candlesticks, then 1 wall walk. Continue adding a new exercise each round.

Post time to comments.

Compare to 201225.



Scaling:

Modify the movements to work consistently through each round. Have fun!

Beginner Option:

Complete as much as possible in 15 minutes.

Mayhem Daily Wod - 211224

      Compete

1 Legless Rope Climbs
2 Squat Clean (185/125)
3 Muscle Ups
4 Burpees
5 Deadlifts (185/125)
6 Chest to bar Pull Ups
7 Toes to bar
8 Wall Balls (30/20)
9 Box Get Overs (48”/40”)
10 Back Rack Lunges (185/125) 
11 Strict Handstand Push Ups
12 Thrusters (185/125)

 
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Friday 211224

Ten 1-minute rounds of:

60-yard shuttle sprint (5 yards, 10 yards, 15 yards)

3 deadlifts

Max Echo Bike calories

Rest 2 minutes between rounds.

♀ 205 lb  ♂ 315 lb

Post reps completed each round to comments.



Scaling:

Each of the 10 rounds in this workout demands max power output. The deadlifts should be heavy. You may need to reduce the load to keep the transitions quick and the reps unbroken.

Intermediate Option:

Ten 1-minute rounds of:

60-yard shuttle sprint (5 yards, 10 yards, 15 yards)

3 deadlifts

Max Echo Bike calories

Rest 2 minutes between rounds.

♀ 175 lb  ♂ 255 lb

Beginner Option:

Five 1-minute rounds of:

60-yard shuttle sprint (5 yards, 10 yards, 15 yards)

3 deadlifts

Max Echo Bike calories

Rest 2 minutes between rounds.

♀ 95 lb  ♂ 135 lb

Mayhem Daily Wod - 211223

      MAC

3 Sets
300m at Fast Pace
100m Walk
300m at Faster Pace
100m Walk
300m at Faster Pace
*Rest 3 Min between sets.

 
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Mayhem Daily Wod - 221221

      WRD

5 Sets
50’ Front Rack Lunge Walk (2x 70/53)
10 Burpee Box Jump Over (24/20)
3 Pegboard
10 Burpee Box Jump Over (24/20)
50’ Front Rack Lunge Walk (2x 70/53)
-Rest 1:1-

 
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