Mayhem Daily Wod - 21517
AMRAP 15 Minutes
25 Strict Pull Ups Or Table Rows Or Bent Over Object Rows (Each Arm)
50 push ups
100 air squats
BACKPACK OPTION:
AMRAP 15 Minutes
25 Bent Over Backpack Rows
50 Backpack Push Ups
100 Backpack Back Squats
*All with a 20#/14# Backpack or Vest
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3 sets of shoulder presses, ⅔ body weight
3 sets of strict pull-ups
3 sets of push presses, ⅔ body weight
3 sets of strict pull-ups
3 sets of push jerks, ⅔ body weight
3 sets of strict pull-ups
Rest 30 sec. between sets.
Post reps completed to comments.
Scaling:
Reduce the load on the barbell movements and choose a pull-up modification that allows you to complete at least 10 reps of each when fresh. Newer athletes should reduce the total volume of this workout.
Intermediate Option:
For total reps:
3 sets of shoulder presses, ½ body weight
3 sets of strict pull-ups
3 sets of push presses, ½ body weight
3 sets of strict pull-ups
3 sets of push jerks, ½ body weight
3 sets of strict pull-ups
Rest 30 sec. between sets.
Beginner Option:
For total reps:
2 sets of shoulder presses, empty barbell
2 sets of assisted pull-ups
2 sets of push presses, empty barbell
2 sets of assisted pull-ups
2 sets of push jerks, empty barbell
2 sets of assisted pull-ups
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Pause Snatch Pull (pause at the top of the “finish”) + Power Snatch + Panda Pull + Snatch:
(1+1+1+1) x 2 sets @ 60% 1RM Snatch (1+1+1+1) x 2 sets @ 65% 1RM Snatch *Rest 2 minutes between sets *
Snatch:
2x3 reps @ 70% 2x2 reps @ 75% 2x1 rep @ 80%. * Rest 60-90 seconds between sets
Snatch Deadlift + High Hang Shrug:
(3+5)x 3 sets @ 90% 1RM Snatch * Rest 60-90 seconds between sets
In The Hole Front Squat:
5x3 (Build in weight) Perform 5 Tall Box Jump in between front squat sets. * rest 60-90 seconds between sets *
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