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
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
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
​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
​FLOATER WOD:
90 seconds max tire flips, 400lb Tire
(both athletes go in the same 90 seconds on the same tire, switch as needed)