Mayhem Daily Wod - 211013

      WRD:

4 Sets
5 Min AMRAP
2 Rope Climb
20 Cal Row
-Rest 5 Min between sets-

 
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Wednesday 211013

5 rounds for time of:

20 GHD sit-ups

400-m run

Post time to comments.



Scaling:

Move consistently through this workout and attack the runs with intensity. Athletes that are less familiar with the GHD should reduce the reps or rounds.

Intermediate Option:

5 rounds for time of:

15 GHD sit-ups

400-m run

Beginner Option:

3 rounds for time of:

20 sit-ups

400-m run

Mayhem Daily Wod - 211012

      Mayhem Gymnastics:

4 sets @20% 
--rest 30 seconds between sets--
---rest 1 minute-- 
3 sets @25% 
--rest 30 seconds between sets--
---rest 1 minute-- 
2 sets @30% 
---rest 2 minutes --- 
Max effort hang on rig
*Do not use grips for hang.
*Same for Scaling

 
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Mayhem Daily Wod - 22106

      M30:

3 Sets:
1:00 Max Reps Alternating Box/Chair Step Ups
1:00 Max Reps Alternating Leg V-ups
1:00 Max Reps Mountain Climbers
1:00 Max Reps Box Jumps *Step Down Or Tuck Jumps
1:00 Rest


Shovel and Pail Minimal
3 Sets:
1:00 Max Reps Single Dumbbell Box Step Ups (50/35)
1:00 Max Reps Alternating Leg V-ups
1:00 Max Reps Mountain Climbers
1:00 Max Reps Box Jumps *Step Down Or Tuck Jumps
1:00 Rest

 
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Monday 211011

8 1-minute rounds for max reps of:

20 seconds of muscle-ups

Rest 10 seconds

20 seconds of clean and jerks

Rest 10 seconds

♀ 95 lb. ♂ 135 lb.

Post total muscle-ups and total clean and jerks to comments.

Compare to 120423.



Scaling:

Choose modifications for each movement that allow you to complete multiple reps unbroken of each when fresh.

Intermediate Option:

8 1-minute rounds for max reps of:

20 seconds of muscle-ups

Rest 10 seconds

20 seconds of clean and jerks

Rest 10 seconds

♀ 75 lb. ♂ 115 lb.

Beginner Option:

8 1-minute rounds for max reps of:

20 seconds of 2 ring rows + 2 jumping ring dips

Rest 10 seconds

20 seconds of clean and jerks

Rest 10 seconds

♀ 35 lb. ♂ 45 lb.

Sunday 211010

Cameron

For time:

50 walking lunge steps

25 chest-to-bar pull-ups

50 box jumps

25 triple-unders

50 back extensions

25 ring dips

50 knees-to-elbows

25 wall-ball "2-fer-1s"

50 sit-ups

5 rope climbs, 15 ft.

♀ 20-in. box, 14-lb. ball

♂ 24-in. box, 20-lb. ball

Post time to comments.

Compare to 170210.



Scaling:

Today we have a repeat Hero workout. This chipper is a mix of body weight movements and higher skilled, less common movements. Newer athletes should reduce the volume and choose modifications that ensure large sets with minimal rest.

Intermediate Option:

For time:
50 walking lunge steps

25 pull-ups

50 box jumps

50 double-unders

50 back extensions

25 ring dips

50 knees-to-elbows

25 wall-ball "2-fer-1s"

50 sit-ups

4 rope climbs, 15 ft.

♀ 20-in. box, 10-lb. ball

♂ 24-in. box, 16-lb. ball

Beginner Option:

For time:

25 walking lunge steps

25 assisted pull-ups

25 box jumps

25 triple-unders

25 back extensions

25 assisted push-ups

25 hanging knee raises

25 wall-ball

25 sit-ups

5 rope climbs, lying to standing

♀ 12-in. box, 6-lb. ball

♂ 16-in. box, 10-lb. ball

Mayhem Daily Wod - 21109

      BodyBuilding:

4 Rounds:
20 abmat situps
10 Pulse-ups
20 Oblique Heel Touches (each side)
10 Ab Wheels
50yd Single DB Overhead Carry (Right)
50yd Single DB Overhead Carry (Left)
-Rest 2:00 b/w rounds-

 
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Saturday 211009

Three 5-minute rounds of:

200-m dumbbell farmers carry

Then as many reps as possible of:

       10 deficit push-ups (hands on DBs)

       10 dumbbell squats

Rest 2 minutes between rounds.

♀ 25-lb. dumbbells ♂ 35-lb. dumbbells

Post number of reps completed each round to comments.



Scaling:

Similar to 210227, reduce the dumbbell load so you can move with limited rest on both the carries and squats. Deconditioned athletes may consider shortening the 5-minute interval to encourage a faster pace each round.

Intermediate Option:

Three 5-minute rounds of:

200-m dumbbell farmers carry

Then as many reps as possible of:

       10 deficit push-ups (hands on DBs)

       10 dumbbell squats

Rest 2 minutes between rounds.

♀ 25-lb. dumbbells ♂ 15-lb. dumbbells

Beginner Option:

Three 3-minute rounds of:

100-m dumbbell farmers carry

Then as many reps as possible of:

       10 assisted push-ups

       10 dumbbell squats

Rest 2 minutes between rounds.

♀ 15-lb. dumbbells ♂ 10-lb. dumbbells

Mayhem Daily Wod - 21108

      Compete:

150 Wall Balls (20/14)
300 Double Unders
30 Muscle Ups
*Partition as desired

 
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Mayhem Daily Wod - 21107

      MAC:

4 Sets
8 Min at Easy Pace w/1 Min Rest between sets
Workout Details: Perform this workout on an out and back flat course or non-motorized treadmill. Record your distance in your first interval. Return back to starting point on next interval. Focus on matching the same (8min) amount of time to run same distance. Only look at watch after you cross your finishing line. Goal is to match your first rep distance in reps

 
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