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

3 rounds for time of:

Row 500 meters

21 burpees

Run 400 meters

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​​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

5 rounds for time of:

20 wall-ball shots

10 deadlifts

♀ 14-lb ball, 155-lb barbell

♂ 20-lb ball, 225-lb barbell

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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 barbell

Beginner 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

      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

      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

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

      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

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

      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

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