Mayhem Daily Wod - 21126
Mayhem Daily Wod - 21126
M30 3 Sets: AMRAP 4:00 30 Mountain Climbers 50 Plate Hops/Line Hops/Jumping Jacks -Rest 2:00 B/T Sets-
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Monday 211206
Monday 211206
For time:
20 back squats
40 toes-to-bars
60/40-calorie row♀ 155 lb ♂ 225 lb
Post rounds completed to comments.
Scaling:
Choose loading and modifications that allow you to complete large sets with minimal rest. Go hard on the row.Intermediate Option:
For time:
20 back squats
40 toes-to-bars
60/40-calorie row♀ 125 lb ♂ 185 lb
Beginner Option:
For time:
15 back squats
30 hanging knee raises
45/30-calorie row♀ 55 lb ♂ 75 lb
Sunday 211205
Sunday 211205
Complete as many rounds as possible in 20 minutes of:
5 burpees
15-ft rope climb, 1 ascent
30 double-undersPost rounds completed to comments.
Compare to 141112.Scaling:
Deconditioned athletes should reduce the overall time of this workout and shoot to complete 5-7 rounds. Intermediate athletes can do this workout as prescribed.Beginner Option:
Complete as many rounds as possible in 10 minutes of:
5 burpees
1 rope climb, lying to standing
30 single-unders
Mayhem Daily Wod - 21124
Mayhem Daily Wod - 21124
MBS Back Squat: *Build to a heavy single for the day Deadlift: *Build to a heavy single for the day 3 sets 20 Banded Monster Walk steps (Total) 20 Dead bugs 20 Russian Step Ups (Total)
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Saturday 211204
Saturday 211204
Nasty Girls V2
3 rounds for time of:
50 single-leg squats, alternating
7 muscle-ups
10 hang power cleans♀ 125 lb ♂ 175 lb
Post time to comments.
Compare to 150502.Scaling:
This is a variation of the benchmark workout Nasty Girls. Intermediate athletes should first perform the original benchmark if they haven’t done so already. Newer athletes should modify the movements and loading.Intermediate Option: Nasty Girls
3 rounds for time of:
50 squats
7 muscle-ups
10 hang power cleans♀ 95 lb ♂ 135 lb
Beginner Option:
3 rounds for time of:
25 squats
5 assisted pull-ups
10 hang power cleans♀ 22 lb ♂ 35 lb
Mayhem Daily Wod - 21123
Mayhem Daily Wod - 21123
Compete FULL SEND FRIDAY 20-16-12-8-4 Box Jump Overs (24”/20”) 5-4-3-2-1 Rope Climbs *50’ Dumbbell Front Rack Walking Lunge after each round (2x50/35
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Mayhem Daily Wod - 21122
Mayhem Daily Wod - 21122
MAC Echo Bike "100 calorie for Time" Progression 5 Minute Max Calorie Echo Bike
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Thursday 211202
Thursday 211202
Muscle snatch 1-1-1-1-1 reps
Power snatch 1-1-1-1-1 reps
Squat snatch 1-1-1-1-1 repsPost loads to comments.
Compare to 210323.Scaling:
Most athletes will be able to do this workout as prescribed. This progression of snatch variations should prepare you well for the attempts at a 1-rep-max squat snatch. Experienced lifters should try to go heavy, while newer athletes should focus on mechanics and worry less about adding weight.
Mayhem Daily Wod - 21121
Mayhem Daily Wod - 21121
WRD 2 Sets 75 Toes to Bar *Start with and every minute do 3 Squat Snatch (185/125) ** 1:1 Work:Rest
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Wednesday 211201
Wednesday 211201
3 rounds for time of:
500-m row
21 push-ups
12 strict toes-to-ringsPost time to comments.
Compare to 200801.Scaling:
The intended time domain for today’s workout is in the 12-15 minute range. Modify the distance and reps so that you can move through each movement with minimal rest.Beginner Option:
3 rounds for time of:
250-m row
15 assisted push-ups
12 sit-ups