Ocean Swim

Mayhem Daily Wod – 22210

Mayhem Daily Wod - 22210
MAC 4x50m Kick w/15 Sec Rest (Fins Optional) 4x50m Swim (Fins Optional) w/30 Sec Rest (Underwater kick as far as possible, Easy swim remainder) 100m Easy Swim 4x100m Swim w/20 Sec Rest (Negative Split) 4x100m Pull w/20 Sec Rest (Breathing Pattern 3/5 by 25m) 3x100m Swim w/20 Sec Rest (Descend 1-3) 3x100m Pull w/20 Sec Rest (Breathing Pattern 3/5 by 25m)
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Wednesday 230712

Wednesday 230712

CrossFit Games Run Swim Run

For time:
Run 1.5 miles
Swim 500 meters
Run 1.5 miles

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Compare to 170803.

Scaling:
Choose a running distance that can be completed in approximately 12 minutes. Less- experienced swimmers should consider planning a brief rest interval during the swim. More- experienced athletes should strive to sustain a steady pace throughout the workout. If you do not have access to a pool, ocean, or lake, sub for a bike of similar duration, about 3 miles.

Intermediate Option:
For time:
Run 1.5 miles
Swim 300 meters
Run 1.5 miles

Beginner Option:
For time:
Run 1 miles
Swim 10 minutes
Run 1 miles

Saturday 210710

Saturday 210710

5 rounds for time of:

Swim 100 yards
30 push-ups

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Compare to 170902.

Scaling:
If you are a proficient swimmer, perform this workout as prescribed. If you are an inexperienced swimmer, reduce the distance. Strive to complete each swim in approximately 2 minutes. Spend the warm-up practicing a push-up option that allows you to complete at least 10 consecutive reps. Before heading to the water, spend time watching instructional swimming videos.

Intermediate Option:
5 rounds for time of:
Swim 75 yards
20 push-ups

Beginner Option:
4 rounds for time of:
Swim 50 yards
15 knee push-ups

Mayhem Daily Wod – 22217

Mayhem Daily Wod - 22217
MAC 6x 50m (Fins Optional) w/20 Sec Rest (Kick underwater as far as possible, Swim easy to interval finish) 6x 75m w/30 Sec Rest (25m Kick/50m Swim) 2x 150m w/40 Sec Rest (50m Kick/100m Swim) 100m Easy Swim 6x 50m w/20 Sec Rest (Catch-Up Drill with Kickboard) 4x 100m Pull w/20 Sec Rest
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