Mayhem Daily Wod - 211014
MAC:
Warm-Up:/div>
30 Sec Sprint at Max Effort,/div>
25 Sec Sprint at Max Effort,/div>
20 Sec Sprint at Max Effort,/div>
15 Sec Sprint at Max Effort,/div>
Rest: Full recovery (~3min) between sets./div>
Main Workout (after full recovery):/div>
60 Sec at Max Effort./div>
*Record 60 Sec total calories./div>
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For Time
200 meter Sprint 51 Pull-Ups 200 meter Sprint 51 Air Squats 200 meter Sprint 51 Push-Ups 200 meter Sprint 51 Box Jumps (24/20 in) 200 meter Sprint 51 Dips 200 meter Sprint 51 Sit-Ups 200 meter Sprint 51 Burpees 200 meter Sprint
Use a stationary bike, air bike, or find a 1-mile course to repeat each round.
Post times for each round to comments.
Compare to 200112.
Scaling:
Rest enough between rounds so that each effort can be performed at a sprint pace. Beginners can reduce the rounds and distance. Intermediate athletes can do this as prescribed.
Beginner Option:
3 rounds, each for time, of:
Bike ½ mile
Scaling:
Today we’re using a heavier medicine ball than we typically see on the wall ball and mixing in weighted runs. Select a weight outside your comfort zone and tackle this grueling workout. Beginners should reduce the overall volume.
Intermediate Option:
For time:
800-meter run
30 wall-ball shots
400-meter weighted run
15 wall-ball shots
400-meter weighted run
15 wall-ball shots
800-meter run
30 wall-ball shots