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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Wednesday 211222

Half Collin

3 rounds for time of:

400-m sandbag carry

12 push presses

12 box jumps

12 sumo deadlift high pulls

♀ 35-lb bag, 75-lb press, 20-in box, 65-lb SDHP

♂ 50-lb bag, 115-lb press, 24-in box, 95-lb SDHP

Post time to comments.

Compare to 101121 (similar).



Scaling:

Reduce the loading so you can work through the sets with minimal rest and complete the workout in 15 minutes or less.

Intermediate Option:

 3 rounds for time of:

400-m sandbag carry

12 push presses

12 box jumps

12 sumo deadlift high pulls

♀ 20-lb bag, 75-lb press, 20-in box, 65-lb SDHP

♂ 35-lb bag, 115-lb press, 24-in box, 95-lb SDHP

Beginner Option:

3 rounds for time of:

400-m run

12 push presses

12 box jumps

12 sumo deadlift high pulls

♀ 35-lb press, 12-in box, 22-lb SDHP

♂ 45-lb press, 20-in box, 35-lb SDHP

Mayhem Daily Wod - 211221

      Mayhem Gymnastics

The workout will go just like the song “The 12 Days of Christmas” does, check it out. It starts with 1 Burpee, then 2 Pull-ups (Strict) and 1 Burpee, then 3 Knees to Elbows, 2 Pull-ups (Strict) and 1 Burpee, etc. This will continue on till you start from the 12 Double Dumbbell Thrusters , 11 Overhead Walking Lunges….2 Pull-ups (Strict), and 1 Burpee to finish.
The WOD goes like this:
1 Burpee
2 Strict Pull Ups [scale to Ring Rows]
3 Knees To Elbows
4 Strict Handstand Pushups [scale to Box]
5 Box Jump Overs
6 Pistol Squats [scale to Air Squats]
7 Kipping Toes To Bar
8 V-Ups
9 second Handstand Hold
10 Push-ups
11 Overhead Walking Lunges @45/25
12 Double Dumbbell Thrusters @45/25

 
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Tuesday 211221

Complete as many rounds as possible in 10 minutes of:

15 wall-ball shots

1 rope climb, 15 ft

♀ 14-lb ball to 9 ft

♂ 20-lb ball to 10 ft

Post rounds completed to comments.

Compare to 110827.



Scaling:

Experienced athletes should be able to hold ~1 round each minute. Newer athletes should focus on quality movement, and worry less about the time.

Beginner Option:

Complete as many rounds as possible in 10 minutes of:

10 wall-ball shots

1 rope climb, lying to standing

♀ 6-lb ball

♂ 10-lb ball

Mayhem Daily Wod - 211220

      M30

4 Rounds:
50 Plate Hops/Line Hops 
30 Stepback Lunges (Total)
20 Alternating Leg V-Ups

 
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Monday 211220

Pyramid Double Helen

For time:

Run 1,200 meters

63 kettlebell swing

36 pull-ups

Run 800 meters

42 kettlebell swings

24 pull-ups

Run 400 meters

21 kettlebell swings

12 pull-ups

♀ 16-kg KB ♂ 24-kg KB

Post time to comments.

Compare to 200820.



Scaling:

Reduce the load on the kettlebell and modify the movements in order to complete the workout in 20 minutes or less.

Intermediate Option:
 For time:

Run 1,200 meters

45 kettlebell swing

27 pull-ups

Run 800 meters

30 kettlebell swings

18 pull-ups

Run 400 meters

15 kettlebell swings

9 pull-ups

♀ 16-kg KB ♂ 24-kg KB

Beginner Option:

3 rounds for time of:

Run 400 meters

15 kettlebell swings

9 jumping pull-ups

♀ 8-kg KB ♂ 12-kg KB

Mayhem Daily Wod - 211218

      MBS

3 Power Snatch + 2 Overhead Squat x 2 sets @ 70% of 1RM Snatch
3 Power Snatch + 2 Overhead Squat x 3 sets @ 75% of 1RM Snatch
1 Power Clean + 1 Hang Clean + 1 Clean x 2 sets @ 70% of 1RM Clean
1 Power Clean + 1 Hang Clean + 1 Clean x 3 sets @ 75% of 1RM Clean
6 Back Squats x 5 sets @ 75% of 1RM

 
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