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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Saturday 211218

Weighted pull-up 1-1-1-1-1-1-1 reps

Weighted dip 1-1-1-1-1-1-1 reps

Post loads to comments.



Scaling:

Choose pull and push modifications that are challenging for you. If you are still working on getting your first pull-up or dip, you may choose to work the negative of the movements.

Beginner Option:

Pull-up negative 1-1-1-1-1-1-1 reps

Dip negative 1-1-1-1-1-1-1 reps

Mayhem Daily Wod - 211217

      Compete

Row 500m
30 Bodyweight bench presses
Row 1000m
20 Bodyweight bench presses
Row 2000m
10 Bodyweight bench presses

 
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Friday 211217

5 rounds for time of:

50 double-unders

50-ft single-arm overhead lunge

♀ 35-lb DB  ♂ 50-lb DB

Post time to comments.

Compare to 180924.



Scaling:

Choose a dumbbell with which you can lunge 25 feet without setting it down. Newer athletes can also reduce the number of rounds, reps of the single-under, and distance of the lunge so the workout can be completed in under 15 minutes.

Beginner Option:

3 rounds for time of:

50 single-unders

50-ft single-arm lunge

♀ 10-lb DB  ♂ 15-lb DB

Mayhem Daily Wod - 211216

      MAC

3 Sets
500m at 2k PR (or Fast) Pace
-Rest 60 Sec- 
300m at 2k PR (or Fast) Pace
*Rest 4 Min between sets.

 
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Thursday 211216

Back squat 3-3-3-3-3 reps

Post loads to comments.

Compare to 201221.



Scaling:

Athletes at all skill levels should perform triples. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement.