Mayhem Daily Wod – 200422

Wednesday 230920

Wednesday 230920

2023 Games test: “Intervals"”

For time:

21 box jump-overs( (♀ 20-inch ♂ 24-inch box, step-down)
15-calorie row
9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)
15-calorie row
9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)

Rest until 6-minute mark, then:

9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
15-calorie row
21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)
9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
15-calorie row
21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)

Scaling:
If you anticipate that you cannot finish the first segment with 90 seconds or more to rest, modify the workout to 2 rounds for total time with a 2-minute rest between rounds. Use the step-down approach for both the box jump-overs and the burpee box jump-overs.

Beginner option:
For time:

12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)
9-calorie row
6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)
12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)
9-calorie row
6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)

Rest 2 minutes

6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)
9-calorie row
12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)
6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)
9-calorie row
12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)

Tuesday 210608

Tuesday 210608

Online Semifinals Event 2

For time:
50 dumbbell shoulder-to-overheads
50 dumbbell deadlifts
50 GHD sit-ups
100 single-arm dumbbell overhead squats
50 GHD sit-ups
50 dumbbell deadlifts
50 dumbbell shoulder-to-overheads

♀ 35-lb. DBs ♂ 50-lb. DBs

25-minute time cap

Post time to comments.

Scaling:
Reduce the load on the dumbbell. Newer athletes should also reduce the overall volume of this workout. All athletes should be wary of the two large sets of GHD sit-ups.

Intermediate Option:
For time:
50 dumbbell shoulder-to-overheads
50 dumbbell deadlifts
35 GHD sit-ups
100 single-arm dumbbell overhead squats
35 GHD sit-ups
50 dumbbell deadlifts
50 dumbbell shoulder-to-overheads

♀ 25-lb. DBs ♂ 35-lb. DBs

Beginner Option:
For time:
35 dumbbell shoulder-to-overheads
35 dumbbell deadlifts
35 sit-ups
70 single-arm dumbbell squats
35 sit-ups
35 dumbbell deadlifts
35 dumbbell shoulder-to-overheads

♀ 10-lb. DBs ♂ 15-lb. DBs

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 – 200327

AMRAP in 25 minutesFrom 0:00-10:00, AMRAP of:15 Right-Arm Dumbbell Push Presses (50/35 lb)15 Left-Arm Dumbbell Step Back Lunges (50/35 lb)15 Left-Arm Dumbbell Push Presses (50/35 lb)15 Right-Arm Dumbbell Step Back Lunges (50/35 lb)Rest 5 minutesFrom 15:00-25:00, AMRAP of:15 Right-Arm Dumbbell Push Presses (50/35 lb)15 Left-Arm Dumbbell Step Back Lunges (50/35 lb)15 Left-Arm Dumbbell Push Presses […]
AMRAP in 25 minutes
From 0:00-10:00, AMRAP of:
15 Right-Arm Dumbbell Push Presses (50/35 lb)
15 Left-Arm Dumbbell Step Back Lunges (50/35 lb)
15 Left-Arm Dumbbell Push Presses (50/35 lb)
15 Right-Arm Dumbbell Step Back Lunges (50/35 lb)
Rest 5 minutes
From 15:00-25:00, AMRAP of:
15 Right-Arm Dumbbell Push Presses (50/35 lb)
15 Left-Arm Dumbbell Step Back Lunges (50/35 lb)
15 Left-Arm Dumbbell Push Presses (50/35 lb)
15 Right-Arm Dumbbell Step Back Lunges (50/35 lb)