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For Rounds/Reps (AMRAP)

Monday 211011

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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 … [Read more...] about Monday 211011

Mayhem Daily Wod – 22106

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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 … [Read more...] about Mayhem Daily Wod – 22106

Saturday 211009

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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 … [Read more...] about Saturday 211009

Tuesday 211005

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Complete as many rounds as possible in 12 minutes of: 9 dumbbell deadlifts 6 burpees 3 dumbbell power cleans ♀ 40 lb. DBs ♂ 60 lb. DBs Post completed rounds to comments. Compare to 170628. Scaling: Choose a load that is challenging but allows you to move quickly through the short rep set for each movement. You will be breathing hard, and grip may be taxed, but try to … [Read more...] about Tuesday 211005

Mayhem Daily Wod – 21927

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M30: AMRAP 6 Minutes 12 Box/Chair Step Ups (Total) 18 Sit Ups -rest 1 Minute- AMRAP 6 Minutes 12 Glute Bridges 18 Alternating Leg V-Ups -rest 1 Minute- AMRAP 6 Minutes 12 Box/Chair Step Ups (Total) 18 Sit Ups 12 Glute Bridges 18 Alternating Leg V-Ups "Genie Minimal AMRAP 6 Minutes 12 Alternating Hang Snatches (50/35) 18 Sit Ups -rest 1 Minute- AMRAP 6 Minutes 12 Alternating … [Read more...] about Mayhem Daily Wod – 21927

Friday 210924

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For time: 30 strict muscle-ups Post time to comments. Compare to 160820. Scaling: Reduce the difficulty so that you can perform multiple reps unbroken when fresh, but not necessarily attempting to string sets together for the entire workout. Ideally, comple all reps in 15 minutes or less. All athletes should choose modifications that work both pulling and pushing … [Read more...] about Friday 210924

Friday 210917

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Complete as many rounds as possible in 10 minutes of: 5 power cleans 10 toes-to-bars ♀ 135 lb. ♂ 205 lb. Post rounds completed to comments. Compare to 180811. Scaling: Reduce the load and modify the toes-to-bar so that you can keep moving, with little resting, for the duration of the 10 minutes. Intermediate Option: Complete as many rounds as possible in 10 minutes of: 5 … [Read more...] about Friday 210917

Mayhem Daily Wod – 21913

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M60: 3 Sets: 1:00 Max Reps Line Hops/Jumping Jacks 1:00 Max Reps Cossack Squats 1:00 Max Reps Box/Chair Step Ups 1:00 Max Reps Wall Walks 1:00 Rest "Miracle Minimal" 3 Sets: 1:00 Max Reps Double Unders 1:00 Max Reps Alternating Hang Dumbbell Squat Snatches (50/35) 1:00 Max Reps Single Dumbbell Box Step Ups (50/35) 1:00 Max Reps Wall Walks 1:00 Rest Sign Up for Our … [Read more...] about Mayhem Daily Wod – 21913

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