Mayhem Daily Wod – 181119

Mayhem Daily Wod – 21927

Mayhem Daily Wod - 21927
M30: AMRAP 6 Minutes 12 Box/Chair Step Ups (Total) 18 Sit Ups -rest 1 Minute- AMRAP 6 Minutes 12 Glute Bridges 18 Alternating Leg V-Ups -rest 1 Minute- AMRAP 6 Minutes 12 Box/Chair Step Ups (Total) 18 Sit Ups 12 Glute Bridges 18 Alternating Leg V-Ups
"Genie Minimal AMRAP 6 Minutes 12 Alternating Hang Snatches (50/35) 18 Sit Ups -rest 1 Minute- AMRAP 6 Minutes 12 Alternating Dumbbell Hang Clean & Jerks (50/35) 18 Alternating Leg V-Ups -rest 1 Minute- AMRAP 6 Minutes 12 Alternating Dumbbell Snatches (50/35) 18 Sit Ups 12 Alternating Dumbbell Clean & Jerks (50/35) 18 Alternating Leg V-Ups
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J.J.

For Time
1 Squat Clean (185/135 lb)
10 Parallette Handstand Push-Ups
2 Squat Cleans (185/135 lb)
9 Parallette Handstand Push-Ups
3 Squat Cleans (185/135 lb)
8 Parallette Handstand Push-Ups
4 Squat Cleans (185/135 lb)
7 Parallette Handstand Push-Ups
5 Squat Cleans (185/135 lb)
6 Parallette Handstand Push-Ups
6 Squat Cleans (185/135 lb)
5 Parallette Handstand Push-Ups
7 Squat Cleans (185/135 lb)
4 Parallette Handstand Push-Ups
8 Squat Cleans (185/135 lb)
3 Parallette Handstand Push-Ups
9 Squat Cleans (185/135 lb)
2 Parallette Handstand Push-Ups
10 Squat Cleans (185/135 lb)
1 Parallette Handstand Push-Up

Dallas 5

Five 5-minute AMRAPs in 29 minutes
AMRAP from 0:00-5:00:
Burpees

AMRAP from 6:00-11:00:
7 Deadlifts (155/105 lb)
7 Box Jumps (24/20 in)

AMRAP from 12:00-17:00:
Turkish Get-Ups (40/30 lb Dumbbell)

AMRAP from 18:00-23:00:
7 Snatches (75/55 lb)
7 Push-Ups

AMRAP from 24:00-29:00:
Row (calories)

Rest 1 minute between each AMRAP station

Wednesday 240626

Wednesday 240626

Guest Programmer – Christian Harris
June 24-July 7, 2024

For time:
5 rope climbs to 15 feet
25 deadlifts
50 wall-ball shots
200-foot farmers carry
50 wall-ball shots
25 deadlifts
5 rope climbs to 15 feet

♀ 155-lb barbell, 50-lb dumbbells, 14-lb medicine ball to a 9-foot target
♂ 225-lb barbell, 70-lb dumbbells, 20-lb medicine ball to a 10-foot target

Scaling:
Today’s pyramid workout is going to be a grind with each movement effectively fatiguing the following movement. For example, the rope climbs will affect your grip during the deadlifts, while the deadlifts will tax your legs for the wall-ball shots, and so on. Advanced athletes can push to finish under 12-13 minutes. However, expect most to complete today’s workout in the 15- to 20-minute range. Choose scaling and loading options that allow you to keep moving consistently. Use a load for the deadlifts that will allow you to complete them in 3 or less sets the first time through.

Intermediate option:
For time:
5 rope climbs to 12 feet
25 deadlifts
50 wall-ball shots
200-foot farmers carry
50 wall-ball shots
25 deadlifts
5 rope climbs to 12 feet

♀ 95-lb barbell, 25-lb dumbbells, 10-lb medicine ball to a 9-foot target
♂ 135-lb barbell, 40-lb dumbbells, 14-lb medicine ball to a 10-foot target

Beginner option:
For time:
5 lying-to-standing rope climbs
18 deadlifts
24 wall-ball shots
200-foot farmers carry
24 wall-ball shots
18 deadlifts
5 lying-to-standing rope climbs

♀ 55-lb barbell, 10-lb dumbbells, 6-lb medicine ball to a 9-foot target
♂ 75-lb barbell, 15-lb dumbbells, 10-lb medicine ball to a 10-foot target

Resources:
The Rope Climb (Wrapping)
The Rope Climb (Basket)
The Deadlift
The Wall-ball Shot
The Dumbbell Farmers Carry
The Grip-saving Way to Rope Climb
Rope Climb Modification

Find a gym near you:
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Featured photo:
Taken by Charlotte Foerschler at CrossFit Canvas in Caldwell, Idaho.