Mayhem Daily Wod - 21112

      Mayhem Gymnastics:

3 sets @25%
--rest 30 seconds between sets-
---rest 90 seconds--
2 sets @30%
--rest 30 seconds between sets-
---rest 90 seconds--
1 sets @35%
---rest 2 minutes ---


Accumulate 50% of kipping Handstand Push Up from your one minute max test on week1
[The % is based off of week one  number only, NOT the combination of strict and kipping].


For example:
1 minute max was 20 reps
take 3 sets @25% of 20 reps
then do same for the 2 & 1
*round up
*Scale Handstand Push Up to Box

 
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Tuesday 211102

With a running clock, every minute perform 1 lift and add 10 lb.
Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.

Post heaviest load for the snatch, clean, and deadlift to comments.

Compare to 180908.



Scaling:

This workout contains many reps of heavy weightlifting. Intermediate athletes can complete this as prescribed. Newer athletes should ignore the clock and spend more time practicing each lift.

Beginner Option:

Snatch 1-1-1-1-1 reps

Clean 1-1-1-1-1 reps

Deadlift 1-1-1-1-1 reps

Mayhem Daily Wod - 21111

      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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Sunday 211031

Complete as many rounds as possible in 15 minutes of:

25 toes-to-bars

50-calorie row

75 push-ups

50 box jumps

25 pull-ups

♂ use a 24-in. box

♀ use a 20-in. box

Post rounds completed to comments.



Scaling:

Choose modifications that allow you to complete large sets and take minimal rest. Intermediate athletes can do this workout as prescribed.

Beginner Option:

Complete as many rounds as possible in 15 minutes of:

15 hanging knee raises

25-calorie row

35 knee push-ups

25 box jumps

15 pull-ups

♂ use a 16-in. box

♀ use a 12-in. box

Mayhem Daily Wod - 211030

      Mayhem Scaled:

45 Wall Ball (20/14)
15 Toes to Bar (OR 30 Hanging Knee Raise)
15 Chest to bar Pull-ups (OR 30 banded Chest-to-Bar Pull-Up)
15 Deadlift (225/155)

 
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Saturday 211030

Run 1 mile

Post time to comments.

Compare to 200419.



Scaling:

Most athletes can complete this as prescribed. Deconditioned athletes may need to jog or walk but still should be able to complete the distance.

Mayhem Daily Wod - 211029

      Compete:

AMRAP 3 Minutes
3 Power Cleans (185/125)
3 Wall Walks
-rest 1:1-
AMRAP 3 Minutes
6 Power Cleans (155/105)
3 Wall Walks
-rest 1:1-
AMRAP 3 Minutes
9 Power Cleans (115/80)
3 Wall Walks

 
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Friday 211029

For time:

4 legless rope climbs

40 single-leg squats, alternating

40 dumbbell snatches, alternating

3 legless rope climbs

30 single-leg squats, alternating

30 dumbbell snatches, alternating

2 legless rope climbs

20 single-leg squats, alternating

20 dumbbell snatches, alternating

1 legless rope climb

10 single-leg squats, alternating

10 dumbbell snatches, alternating

♀ 35-lb. DB ♂ 50-lb. DB

Post time to comments.



Scaling:

Watch  “Pistol Variations” and practice proper technique in the single-leg squats. Reduce or modify the rope climbs to something that allows you to keep moving throughout.

Intermediate Option:

 For time:

3 legless rope climbs

30 single-leg squats, alternating

30 dumbbell snatches, alternating

2 legless rope climbs

20 single-leg squats, alternating

20 dumbbell snatches, alternating

1 legless rope climbs

10 single-leg squats, alternating

10 dumbbell snatches, alternating

1 rope climb

5 single-leg squats, alternating

5 dumbbell snatches, alternating

♀ 25-lb. DB ♂ 35-lb. DB

Beginner Option:

For time:

3 rope climbs, lying to standing

30 squats, alternating

30 dumbbell snatches, alternating

2 rope climbs, lying to standing

20 squats, alternating

20 dumbbell snatches, alternating

1 rope climb, lying to standing

10 squats, alternating

10 dumbbell snatches, alternating

1 rope climb, lying to standing

5 squats, alternating

5 dumbbell snatches, alternating

♀ 10-lb. DB ♂ 15 lb.-DB

Mayhem Daily Wod - 211028

      Mayhem Aerobic Capacity:

3 Sets
3 Min Run at Fast Pace
-2 Min Rest-
90 Sec Bike at Faster Pace
-1 Min Rest-
45 Sec Run at Fastest Pace
-2 Min Rest-
15 Sec Bike at Sprint Pace
*Rest 3 Min between sets.

 
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Mayhem Daily Wod - 211027

      What's Rich Doing:

5 Rounds
21/18 Cal Ski
3 Rope Climb

 
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