Mayhem Daily Wods

Mayhem Daily Wod - 22111

      Mayhem Gymnastics

Using our % of week one 3 minute test.
20 Wall Facing Handstand Shoulder Taps
directly into 35% of your 3 minute test of Wall Walks from week one
--rest 60 seconds--
30 Wall Facing Handstand Shoulder Taps
directly into 30% of your 3 minute test of Wall Walks from week one
--rest 90 seconds--
40 Wall Facing Handstand Shoulder Taps
directly into 20% of week one test Wall Walks
Scaling:
Use the box for Handstand Shoulder Taps and then go to wall to complete Wall Walks
For example:
If your 3 minute test was 12 wall walks
30% would be 3.6 but we will round up to 4 reps

 
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Mayhem Daily Wod - 22110

      M30

3 sets:
3 Sets (1 Set every 5 minutes)
50 Air Squats 
200m Run 
*BACKPACK OPTION:
3 Sets (1 Set every 5 minutes)
50 Backpack Back Squats 
200m Backpack Run 
*All with 20/14# backpack/vest

 
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Mayhem Daily Wod - 2218

      Scaled

3 sets:
15 Push ups
30 Air squats
60 Double unders (OR 120 Single Under)
30 Air squats
15 Push ups
-Rest 3:00 b/t sets-

 
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Mayhem Daily Wod - 2217

      Compete

50’ Double Kettlebell Front Rack Walking Lunge (70s/53s)
30 Toes to bar
15 Bar Muscle Ups
-Rest 2:00-
100’ Double Kettlebell Front Rack Walking Lunge (70s/53s)
20 Toes to bar
10 Bar Muscle Ups
10 Toes to Bar
5 Bar Muscle Ups
-Rest 2:00-
150’ Double Kettlebell Front Rack Walking Lunge (70s/53s)
3 Rounds:
10 Toes to bar
5 Bar Muscle Ups

 
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Mayhem Daily Wod - 2216

      MAC

4 Rounds
100 Double Under
100’ Handstand Walk (Double Obstacle per 50’)
-Rest 3:00-
3 Rounds
100 Double Under 
50 GHD Sit Up

 
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Mayhem Daily Wod - 2315

      WRD

4 Rounds
100 Double Under
100’ Handstand Walk (Double Obstacle per 50’)
-Rest 3:00-
3 Rounds
100 Double Under 
50 GHD Sit Up

 
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Mayhem Daily Wod - 2314

      Mayhem Gymnastics

Test day: WRITE DOWN YOUR NUMBERS retest at end 
Max Effort: 3 minutes of Kipping Ring Muscle Ups 
--If you do NOT have Ring Muscle Ups see below---
Scaled Version: 
Max Effort: 3 minutes of Box Ring Muscle-Ups 
*The lower the box the more scaled the skill
9 minute EMOM
minute 1: 9 Arch Snap to Support
minute 2: 9 -15 Strict Ring Dips
minute 3: 9-15 Chin Ups on rig

 
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Mayhem Daily Wod - 2213

      M30

EMOM 21 Minutes
Minute 1: 20 Glute Bridges
Minute 2: 20 Alternating V-Ups 
Minute 3: 20 Box/Chair Step Ups (Total)

 
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Mayhem Daily Wod - 2211

      Scaled

AMRAP 2 Minutes
10/8 Calorie Bike Erg 
6 Sandbag Cleans (70/50)
8 Muscle Ups (OR 16 Burpee Pull Ups)
- Rest 1:00 after each 2:00. Continue until 8 total muscle ups have been accumulated -
*Sub Row if needed
*Sub Power Clean (95/65) if needed.

 
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Mayhem Daily Wod - 211231

      Compete

3 Rounds
16 Overhead Squats (115/80)
24 GHD Sit Ups
-At 10:00-
3 Rounds
16 Front Squats (115/80)
12 Strict Handstand Push Ups

 
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