Mayhem Daily Wod – 180615

Mayhem Daily Wod – 21716

Mayhem Daily Wod - 21716
Compete: 3 Rounds 10 Single Arm Dumbbell Push Press (Left arm) (70/50) 25ft Single Arm Overhead Dumbbell Walking Lunge (Left arm) (70/50) 10 Single Arm Dumbbell Push Press (Right arm) (70/50) 25ft Single Arm Overhead Dumbbell Walking Lunge (Right arm) (70/50) -rest 3 minutes-
3 Rounds 10 Single Arm Dumbbell Snatch (Left arm) (70/50) 50ft Handstand Walk 10 Single Arm Dumbbell Snatch (Right arm) (70/50) 50ft Handstand Walk -rest 3 minutes-
3 Rounds 25ft Single Arm Overhead Dumbbell Walking Lunge (Left arm) (70/50) 50ft Handstand Walk 25ft Single Arm Overhead Dumbbell Walking Lunge (Right arm) (70/50) 50ft Handstand Walk
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Mayhem Daily Wod – 21712

Mayhem Daily Wod - 21712
M30: 2 Sets: 3 Rounds 15 Push Ups 20 Stepback Lunges (Total) 15 Chair Dips 20 Stepback Lunges (Total) -rest 3 minutes b/t sets-
*BACKPACK OPTION: 2 Sets: 3 Rounds 15 Backpack Push Ups 20 Backpack Stepback Lunges (Total) 15 Backpack Floor Press 20 Backpack Stepback Lunges (Total) -rest 3 minutes b/t sets- **All with a 20/14# Vest/Backpack
"Tuesday Minimal": 3 Rounds 10 Single Arm Dumbbell Push Press (Left arm) (50/35) 20 Single Arm Overhead Dumbbell Stepack Lunges (Left arm) (50/35) 10 Single Arm Dumbbell Push Press (Right arm) (50/35) 20 Single Arm Overhead Dumbbell Stepback Lunge (Right arm) (50/35) -rest 3 minutes- 3 Rounds 10 Single Arm Dumbbell Snatch (Left arm) (50/35) 50ft Handstand Walk 10 Single Arm Dumbbell Snatch (Right arm) (50/35) 50ft Handstand Walk
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Saturday 230318

Saturday 230318

IQF Test 2

12-minute AMRAP:
8 dumbbell snatches, arm 1
8 overhead walking-lunge steps, arm 1
8 dumbbell snatches, arm 2
8 overhead walking-lunge steps, arm 2
40 crossovers

♀ 50 lb
♂ 70 lb

Scaling:
Beginner-level athletes should reduce the dumbbell weight in order to move through this AMRAP with big sets and minimal rest. If you are unable to maintain a straight arm with the weight overhead in the walking lunges, move the dumbbell to the hang position.

Intermediate option:
12-minute AMRAP:
8 dumbbell snatches, arm 1
8 overhead walking-lunge steps, arm 1
8 dumbbell snatches, arm 2
8 overhead walking-lunge steps, arm 2
20 crossovers

♀ 35 lb ♂ 50 lb

Beginner option:
12-minute AMRAP:
8 dumbbell snatches, arm 1
8 walking-lunge steps, arm 1
8 dumbbell snatches, arm 2
8 walking-lunge steps, arm 2
40 single-unders

♀ 10 lb ♂ 15 lb

Friday 240503

Friday 240503

Guest Programmer – Rob Lawson
April 30-May 12, 2024

Every minute on the minute for 20 minutes:

Minutes 1-5, use a light weight to complete:
1 snatch pull
1 hang power snatch
1 overhead squat

Minutes 6-10, use a light weight to complete:
1 snatch pull
1 low-hang snatch

Minutes 11-20, increase the load if movement is sound and complete:
1 snatch pull
1 squat snatch

Post takeaways and loads to comments.

Scaling:
The goal today is to build confidence in the snatch.

Every minute starts with a snatch pull to practice:
- A solid setup position.
- Hips and shoulders rising at the same time.
- Reaching full hip and knee extension before shrugging.

In minutes 1-5, concentrate on full hip extension. We are receiving the barbell high in the power snatch position (as opposed to the squat snatch), and then practicing a deeper receiving position with the overhead squat. The goal is for the skills of this complex to transfer over to the later minutes in this workout.

In minutes 6-10, start from the low hang and try to receive the bar in a squat. We may add a little weight, but stick to the same weight for the full 5 minutes; the opportunity to increase weight will come in the next 10 minutes. Focus on being patient, keeping the chest/shoulders on top of the bar, and jumping before using the arms to pull under.

In minutes 11-20, snatch from the floor. Focus on a sound setup position, and hips and shoulders rising at the same time before accelerating and extending the hips when the bar reaches mid-thigh — patience will be necessary to stay over the bar to reach this position. All the coaching points and practice from the previous work comes together to finish with a full squat snatch.

If you’re moving well, add weight through the last 10 minutes, but the goal is to have no missed lifts. Do not sacrifice form for load.

Intermediate option:
Same as Rx’d

Beginner option:
Same as Rx’d

Resources:
The Snatch
The Hang Power Snatch
The Overhead Squat
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Featured photo:
Level 1 Seminar at The Ranch in Aromas, California.