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
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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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Thursday 220106
Thursday 220106
3 rounds for time of:
100 double-unders
50 dumbbell snatches
25 pull-ups♀ 35-lb DBs ♂ 50-lb DBs
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Scaling:
This workout will tax your shoulders. Be sure to warm up sufficiently, and choose a dumbbell load you can use to complete large, manageable sets without sacrificing technique.Intermediate Option:
3 rounds for time of:
75 double-unders
50 dumbbell snatches
25 pull-ups♀ 25-lb DBs ♂ 35-lb DBs
Beginner Option:
3 rounds for time of:
100 single-unders
25 dumbbell snatches
10 jumping pull-ups♀ 10-lb DBs ♂ 15-lb DBs
Mayhem Daily Wod - 2315
Mayhem Daily Wod - 2315
WRD 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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Wednesday 220105
Wednesday 220105
27-21-15 reps for time of:
Back squats
Handstand push-ups♀ 110 lb ♂ 165 lb
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Compare to 161020.Scaling:
Reduce the load in order to complete the reps in 1-3 sets with minimal rest.Intermediate Option:
27-21-15 reps of:
Back squats
21-15-9 reps of:
Handstand push-ups♀ 85 lb ♂ 125 lb
Beginner Option:
21-15-9 reps for time of:
Back squats
Push-ups♀ 35 lb ♂ 45 lb