Mayhem Daily Wods

Mayhem Daily Wod - 22122

      Scaled

5 Sets:
12/9 Calorie Row
12 Box Jumps (24”/20”)
12 Deadlifts (155/105)
-rest 1:1 b/t sets-

 
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Mayhem Daily Wod - 22121

      Compete

100 Double Unders
20 Thrusters (95/65)
-rest 4:00-
90 Double Unders
18 Thrusters (95/65)
-rest 4:00-
80 Double Unders
16 Thrusters (95/65)
-rest 4:00-
70 Double Unders
14 Thrusters (95/65)
*You must go faster on each subsequent interval than the prior interval

 
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Mayhem Daily Wod - 22120

      MAC

6x (2 Min 30 Sec Easy (65-70 RPM), 30 Sec Sprint)
-Rest 2 Min-
6x (2 Min 30 Sec Mod (75-80 RPM), 30 Sec Sprint)
-Rest 2 Min-
6x (2 Min 30 Sec Mod (75-90 RPM), 30 Sec Sprint)
Total: 52 Min

 
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Mayhem Daily Wod - 22119

      WRD

8 Sets
20/15 Cal Ski
15 Strict Handstand Push Up
10 Bar Muscle Up
-Rest 1:1-

 
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Mayhem Daily Wod - 22118

      Mayhem Gymnastics

9 minute AMRAP
1 Wall Walk
30 Double Unders
20 Hollow Rocks
3 Wall Walks
30 Double Unders
20 Hollow Rocks
5 Wall Walk
...Continue to keep Double Unders and Hollow Rocks the same rep scheme and INCREASE Wall Walks by 2 reps each round.

 
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Mayhem Daily Wod - 22117

      M30

EMOM 21 Minutes
Minute 1: 8 Bulgarian Split Squats (Each Leg)
Minute 2: 10 Single Leg Glute Bridges (Each Leg)
Minute 3: 5-10 Strict Pull-Ups or 10 Single Arm Object Row (Each Arm)

 
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Mayhem Daily Wod - 22115

      MBS

3 sets:
3 Front Squats x 10 sets @ 78% of 1RM Front Squat
* Rest as needed between sets *
1 Power Clean + 1 Hang Power x 4 x 3 workout sets
- These should be cycled! You’ll do 1 power clean, 1 hang power clean, 1 power clean, 1 hang power clean, and so on until you complete 8 total reps/set. 
* Rest as needed between sets *
2 Snatch Deadlift + 2 Snatch Pull x 3 sets @ 95% of 1Rm Snatch
* rest as needed between sets *

 
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Mayhem Daily Wod - 22114

      Compete

5 Rounds
25' Handstand Walk
11 Deadlift (225/155)
25' Handstand Walk
7 Bar Muscle Ups

 
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Mayhem Daily Wod - 22113

      MAC

8 Min at SR 22-26 (Moderate Pace) 
2 Min at SR 18-22 (Easy Pace)
2 Min at SR 26-30 (Fast Pace) 
-3 Min Rest-
5 Min at SR 22-26 (Moderate Pace) 
2 Min at SR 18-22 (Easy Pace)
90 Sec at SR 30-32 (Faster Pace) 
-3 Min Rest-
1 Min at SR 22-26 (Moderate Pace) 
-NO REST-
1 Min at SR 34+ (Sprint) 

 
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Mayhem Daily Wod - 22112

      WRD

10 Sets
20/16 Cal Row
10 Burpee Box Jump Over (24/20)
20/16 Cal Row
*Rest 1:1 between sets.

 
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