MAYHEM ON MAIN STREET 2018
WORKOUTS:
WOD 1:
BALLS & BIKE
6 min total
RX:
100 wallballs 20#
Max Assault Bike Calories Time Remaining
Masters:
100 wallballs 20# guys/14lb girls
Max Assault Bike Calories Time Remaining
Scaled:
100 wallballs 14#
Max Assault Bike Calories Time Remaining
BALLS & BIKE
6 min total
RX:
100 wallballs 20#
Max Assault Bike Calories Time Remaining
Masters:
100 wallballs 20# guys/14lb girls
Max Assault Bike Calories Time Remaining
Scaled:
100 wallballs 14#
Max Assault Bike Calories Time Remaining
WOD 2:
BARBELLS AND BURPEES
4 Rounds for Time
10 Min cap
RX:
20 Barbell Movement
(105# Male athlete Snatch/Female Hang Clean)
10 Synchronized Burpees over Bar
Masters:
20 Barbell Movement
(95# Male athlete Snatch/Female Hang Clean)
10 Synchronized Burpees over Bar
Scale:
20 Barbell Movement
(75# Male athlete Snatch/Female Hang Clean)
10 Synchronized Burpees over Bar
BARBELLS AND BURPEES
4 Rounds for Time
10 Min cap
RX:
20 Barbell Movement
(105# Male athlete Snatch/Female Hang Clean)
10 Synchronized Burpees over Bar
Masters:
20 Barbell Movement
(95# Male athlete Snatch/Female Hang Clean)
10 Synchronized Burpees over Bar
Scale:
20 Barbell Movement
(75# Male athlete Snatch/Female Hang Clean)
10 Synchronized Burpees over Bar
WOD 3:
RIG & KETTLEBELL
9 MIN AMRAP
RX:
30 Chest to Bar
30 KB Movements 53# (Female Goblet Squat/Male Alternate Single KB Snatch)
30 Toes 2 Bar
30 KB Movements
30 Chest to Bar
Masters:
30 Pull ups
30 KB Movements
(44# Female Goblet Squat/Male Alternate Single KB Snatch)
30 Toes 2 Bar
30 KB Movements
30 Pull ups
Scaled:
30 Pull Ups
30 KB Movements 35#
(Female Goblet Squat/Male Alternate Single KB Snatch)
30 Hanging Knee Raises
30 KB Movements
30 Pull Ups
RIG & KETTLEBELL
9 MIN AMRAP
RX:
30 Chest to Bar
30 KB Movements 53# (Female Goblet Squat/Male Alternate Single KB Snatch)
30 Toes 2 Bar
30 KB Movements
30 Chest to Bar
Masters:
30 Pull ups
30 KB Movements
(44# Female Goblet Squat/Male Alternate Single KB Snatch)
30 Toes 2 Bar
30 KB Movements
30 Pull ups
Scaled:
30 Pull Ups
30 KB Movements 35#
(Female Goblet Squat/Male Alternate Single KB Snatch)
30 Hanging Knee Raises
30 KB Movements
30 Pull Ups
STRENGTH WOD 4:
One bar (45#):
0:00-7:00: The male athlete finds one rep max hang clean
7:00-9:00: The female athlete deadlifts the above weight for max reps
One bar (45#):
0:00-7:00: The male athlete finds one rep max hang clean
7:00-9:00: The female athlete deadlifts the above weight for max reps
FLOATER WOD:
90 seconds max tire flips, 400lb Tire
(both athletes go in the same 90 seconds on the same tire, switch as needed)
90 seconds max tire flips, 400lb Tire
(both athletes go in the same 90 seconds on the same tire, switch as needed)