Latest Wods

Mayhem Daily Wod - 21127

      Mayhem Gymnastics

5 rounds of:
-5 Freestanding Strict [ or Freestanding Kipping Handstand Pushups] directly into 30 foot Handstand Walk
-100 foot Farmers Carry [75/50] [two dumbbells]
* Freestanding Strict is the goal for Handstand Push Ups even if you can only do a few of them each round, then complete the rest of the reps with a kip, if needed.

 
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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

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

Complete as many rounds as possible in 20 minutes of:

5 burpees

15-ft rope climb, 1 ascent

30 double-unders

Post 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

      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

Nasty Girls V2

3 rounds for time of:

50 single-leg squats, alternating

7 muscle-ups

10 hang power cleans

♀ 125 lb  ♂ 175 lb

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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

      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

      MAC

Echo Bike "100 calorie for Time" Progression
5 Minute Max Calorie Echo Bike

 
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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 reps

Post 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

      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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