Tuesday 211026

3 rounds for time of:

Run 800 meters

50 deadlifts

♀ 65 lb. ♂ 95 lb.

Post time to comments.



Scaling:

Go hard on the runs and choose a weight on the deadlift that allows you to complete the reps in 1-3 sets. Intermediate athletes can do this workout as prescribed.

Beginner Option:

3 rounds for time of:

Run400 meters

25 deadlifts

♀ 35 lb. ♂ 45 lb.

Mayhem Daily Wod - 211025

      Mayhem 30:

3 sets
400m Run
50 Air Squats
75 Plate Hops/Line Hops 
-Rest 2 minutes between sets-


"Winnie the Pooh Minimal"
3 sets
400m Run
30 Single Dumbbell Thrusters (50/35) *15 per arm
90 Double Unders
-Rest 2 minutes between sets-

 
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Monday 211025

4 rounds for time of:

50-ft. overhead walking lunge

25 GHD sit-ups

♀ 95 lb.  ♂ 135 lb.

Post time to comments.

Compare to 180714.

Scaling:

Both exercises in this workout challenge the midline. The overhead lunge should be relatively heavy, possibly requiring 2-3 sets to reach the full distance each round. Avoid the GHD on this one if you don’t have previous exposure to it.

Intermediate Option:

4 rounds for time of:

50-ft. overhead walking lunge

15 GHD sit-ups

♀ 75 lb.  ♂ 115 lb.

Beginner Option:

2 rounds for time of:

50-ft. overhead walking lunge

25 sit-ups

♀ 22 lb.  ♂ 35 lb.

Mayhem Daily Wod - 211023

      MBS:
 
Perform 10 singles within 90-95% of 1RM Snatch
* Rest 60-90 seconds between sets *


Clean & Jerk:
Perform 10 singles within 90-95% of 1RM Clean and Jerk
* Rest 60-90 seconds between sets *


Heavy 3 Rep Front Squat
* Rest as needed between sets
3 sets


12 Barbell Front Rack Step Ups (6/6)
* This is for quality, not for load! Lightfoot touch on the way down.

 
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Saturday 211023

Nancy

5 rounds for time of:

400-meter run

15 overhead squats

♀ 65 lb. ♂ 95 lb.

Post time to comments.

Compare to 190911.



Scaling:

This benchmark couplet is meant to be light and fast. Reduce the load on the overhead squat so you can perform all the reps unbroken and still run fast.

Intermediate Option:

5 rounds for time of:

400-meter run

15 overhead squats

♀ 45 lb. ♂ 65 lb.

Beginner Option:

3 rounds for time of:

400-meter run

10 overhead squats

♀ 35 lb. ♂ 45 lb.

Mayhem Daily Wod - 211022

      Compete:

3 sets
1000m standing bike
30 GHD sit up
1000m standing bike
60 Heavy Double Unders
-rest 3:00 b/t sets-

 
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Friday 211022

Lift Move Work

1-rep-max clean, 4-minute time frame

         Rest 2 minutes, then,

Max bar muscle-ups in 4 minutes

         Rest 2 minutes, then,

Complete as many repetitions as possible in 8 minutes of:

        30 double-unders

        8 single-arm dumbbell push presses (left arm)

        8 single-arm dumbbell push presses (right arm)

        8 lateral burpees over the dumbbell

♀ 35 lb.  ♂ 50 lb.

Post clean load, bar muscle-up reps, and total AMRAP reps to comments, or register for the 2021 Lift Move Work event and log your score there.



Scaling:

Beginner level athletes should spend time drilling the clean and practice the movement with light weights. Intermediate athletes should shoot for a 1-rep-max clean PR and complete the full event as prescribed.

Intermediate Option:

1-rep-max clean, 4-minute time frame

    Rest 2 minutes, then,

Max pull-ups in 4 minutes

    Rest 2 minutes, then,

Complete as many repetitions as possible in 8 minutes of:

    20 double-unders

    6 single-arm dumbbell push presses (left arm)

    6 single-arm dumbbell push presses (right arm)

    6 burpees

♀ 35 lb. ♂ 50 lb.

Beginner Option:

1-rep-max clean, 4-minute time frame  (Try practicing 1 light clean + 1 front squat on the minute)

    Rest 2 minutes, then,

Max ring rows in 4 minutes

    Rest 2 minutes, then,

Complete as many repetitions as possible in 8 minutes of:

    20 single-unders

    5 single-arm dumbbell push presses (left arm)

    5 single-arm dumbbell push presses (right arm)

    5 burpees

♀ 20 lb. ♂ 35 lb.

Mayhem Daily Wod - 211021

      MAC:

3 Sets 
4x500m at Moderate Pace w/60 Sec Rest between reps
-3 Min Rest between sets-
Rich Froning Paces:
3 Sets 
4x500m at 1:46/500m Pace w/60 Sec Rest between reps
-3 Min Rest between sets-

 
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Thursday 211021

For time:

1,000-m row

25 box jumps, 30-in. box

1,000-m row

50 box jumps, 24-in. box

1,000-m row

75 box jumps, 20-in. box

Post time to comments.



Scaling:

Deconditioned athletes should reduce the overall volume of this workout to finish the work in 20 minutes or less.

Intermediate Option:

For time:

1,000-m row

20 box jumps, 30-in. box

1,000-m row

40 box jumps, 24-in. box

1,000-m row

60 box jumps, 20-in. box

Beginner Option:

For time:

500-m row

10 box jumps, 16-in. box

500-m row

20 box jumps, 12-in. box

500-m row

30 box jumps, 6-in. box

Mayhem Daily Wod - 211020

      WRD:

AMRAP 7
25 Cal Row
50 Double Under
-Rest 3:00-
AMRAP 7
15 Devil Press (35/20)
50 Double Under
-Rest 3:00-
AMRAP 7
15 Dumbbell Thruster (35/20)
50 Double Under

 
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