Mayhem Daily Wods

Mayhem Daily Wod - 23216

      WRD

3 Sets
300m Run
12 Bar Muscle Up
300m Run
9 Bar Muscle Up
300m Run
6 Bar Muscle Up
300m Run
-Rest 1:1-

 
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Mayhem Daily Wod - 22215

      Mayhem Gymnastics

Re-Test Day!
Max Effort: 3 minutes of Kipping Ring Muscle Ups


Scaling
Max Effort: 3 minutes of Box Ring Muscle Ups
*The lower the box the more scaled the skill

 
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Mayhem Daily Wod - 22214

      M30

EMOM 21 Minutes
Minute 1: 8 Bulgarian Split Squats (Each Leg)
Minute 2: 20 Sit Ups 
Minute 3: 3-5 Wall Walks

 
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Mayhem Daily Wod - 22212

      Scaled

8 sets
10/8 Calorie Row
8 Burpee Over Row
10/8 Calorie Row
Rest 1:1 b/t sets
*Same Cals on all machines. If no machines then run 150m.

 
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Mayhem Daily Wod - 22211

      Compete

4 Sets:
10 Toes to Bar
10 Burpee Box Jump Overs (24”/20”)
10 Toes to Bar
10 Burpee Box Jump Overs (24”/20”)
10 Toes to Bar
-rest 1:1 b/t sets- 
*Open Prep & Quarterfinals, perform 3 times and score slowest set twice to keep the leaderboard clean

 
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Mayhem Daily Wod - 22210

      MAC

4x50m Kick w/15 Sec Rest (Fins Optional)
4x50m Swim (Fins Optional) w/30 Sec Rest (Underwater kick as far as possible, Easy swim remainder)
100m Easy Swim
4x100m Swim w/20 Sec Rest (Negative Split)
4x100m Pull w/20 Sec Rest (Breathing Pattern 3/5 by 25m)
3x100m Swim w/20 Sec Rest (Descend 1-3)
3x100m Pull w/20 Sec Rest (Breathing Pattern 3/5 by 25m)

 
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Mayhem Daily Wod - 2229

      WRD

3 Rounds
20/15 Cal Bike Erg
10 Sandbag Clean (150/100)
-Rest 5:00-
5 Rounds
20/15 Cal Bike Erg
100’ Sandbag Carry (150/100)
-Rest 5:00-
3 Rounds
20/15 Cal Bike Erg
10 Sandbag Clean (150/100)

 
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Mayhem Daily Wod - 2228

      Mayhem Gymnastics

Use % of Kipping Ring Muscle Up week one 3 minute test.
5 Strict Ring Muscle Ups
- rest 30 seconds --
45% of 3 minute test of your Kipping Ring Muscle Up from week one
--rest 90 seconds --
3 Strict Ring Muscle Ups
- rest 30 seconds --
35% of 3 minute test of your Kipping Ring Muscle Up from week one
--rest 90 seconds --
2 Strict Ring Muscle Up
- rest 30 seconds --
30% of 3 minute test of your Kipping Ring Muscle Up from week one
Scaling:
If you do not have strict ring muscle ups or if you had 6 or less Kipping Ring Muscle Ups on the test complete:
5 strict box assist strict ring muscle ups
- rest 30 seconds --
90 seconds max effort False Grip Ring Pull Ups
--rest 60 seconds --
3 strict Box Assist Strict Rring Muscle ups
- rest 30 seconds --
90 seconds max effort Ring Dips
--rest 60 seconds --
2 strict box assist strict ring muscle up
- rest 30 seconds --
90 seconds max effort Kipping Ring Swings
For example:
If your 3 minute test was 12 Kippinng Ring Muscle Ups
45% would be 5.4 but we will round down to 5 reps

 
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Mayhem Daily Wod - 2227

      M30

5 Sets:
1 Minute Max Alternating Leg V-Ups 
1 Minute Max Stepback Lunges 
1 Minute Max Push Ups 
-Rest 1 Minute-

 
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Mayhem Daily Wod - 2225

      Scaled

6 Sets:
3 Wall Walk
Row 200m 
3 Wall Walk
-rest 1:1 b/t sets-

 
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