Mayhem Daily Wods

Mayhem Daily Wod - 2223

      MAC

3 Sets 
2 Min Fast
-Rest 60 Sec-
1 Min Fast
*Rest 4 Min between sets.

 
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Mayhem Daily Wod - 2222

      WRD

2 Sets
30-20-10 (Ladies: 24-16-8)
Calorie Row
Overhead Squat (95/65)
-Rest 1:1-
30-20-10
Calorie Row (Ladies: 24-16-8)
Bench Press (50/35)
-Rest 1:1-
(4 total intervals)

 
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Mayhem Daily Wod - 2221

      Mayhem Gymnastics

Every minute add 1 Kipping Ring MuscleUp and begin each round with 1 Strict Ring Muscle Up
The workout is complete when you can no longer fit the number into the prescribed minute.
For example:
Minute 1:
1 Strict Ring MuscleUp
1 Kipping Ring MuscleUp
Minute 2:
1 Strict Ring MuscleUp
2 Kipping Ring MuscleUp
Minute 3:
1 Strict Ring MuscleUp
3 Kipping Ring MuscleUp
etc...
Once you get to failure, rest until the next minute and complete max effort Ring Support hold
Scaling:
Death by Box Ring MuscleUps
Every minute add 1 Box Ring MuscleUp
Minute 1:
1 Box Ring MuscleUp
Minute 2:
2 Box Ring MuscleUp
Minute 3:
3 Strict Ring MuscleUp
etc...

 
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Mayhem Daily Wod - 22131

      M30

4 Sets:
100m Run (as 4x25m shuttle sprint)
10 Burpees
10 Jumping Air Squats
100m Run (as 4x25m shuttle sprint)
10 Burpees 
10 Jumping Air Squats 
-Rest 1:00 B/T Sets-

 
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Mayhem Daily Wod - 22129

      Scaled

2 Sets
3 Rounds
10 Power Snatches (95/65)
2 Wall Walk
-Rest 5 minutes b/t sets-

 
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Mayhem Daily Wod - 22128

      Compete

15-10-5 
Sandbag Cleans (100/70)
5-3-1
Rope Climbs
*Sub power cleans (135/95) if needed

 
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Mayhem Daily Wod - 22127

      MAC

50m Warm-Up
2 Sets
· 200m Kick, Rest 1 Min
· 150m Pull, Rest 1 Min
· 100m Kick, Rest 1 Min
· 50m Max Effort, 
*Rest 1 Min between sets.
12x 25m Swim (1 Easy, 1 Easy, 1 No Breathing), w/30 Sec Rest,
50m Warm-Down
Total: 1400m

 
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Mayhem Daily Wod - 22126

      WRD

15 Min AMRAP (Barefoot)
300m Run
10 Strict Pull Up
300m Run
20 Push Up

 
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Mayhem Daily Wod - 22125

      MBS

3 Front Squats x 5 sets @ 75% of 1RM Front Squat
* Rest as needed between sets *
3 Snatch Grip Deadlift x 3 sets @100% of 1RM Snatch
* Rest 60-90 seconds between sets *

 
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Mayhem Daily Wod - 22124

      M30

100 Double Unders
5 Sets:
1 Minute Max Alternating Leg V-Ups
1 Minute Max Burpees 
1 Minute Max Plate Hops
-Rest 1 Minute-

 
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