E2MOM for 14 mins: Power Snatches, Hang Squat Snatches and Squat Snatches
Every 2 mins for 14 mins do:
1 Power Snatch, pick load
1 Hang Squat Snatch, pick load
1 Squat Snatch, pick load
Category: Pre Workout / Skill
Advanced RX: E2MOM for 14 mins: Power Snatches, Hang Squat Snatches and Squat Snatches & 4 RFT: Wall Balls, AbMat Sit-ups and Muscle-up
Advanced RX Class:
E2MOM for 14 mins: Power Snatches, Hang Squat Snatches and Squat Snatches
Every 2 mins for 14 mins do:
1 Power Snatch, pick load
1 Hang Squat Snatch, pick load
1 Squat Snatch, pick load
Team WOD: 6 min to find 1RM Max Power Snatch
Team WOD: 6 min to find 1RM Max Power Snatch
Record your best Power Snatch 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
* Team of 2, start with an empty bar and each partner finds a 1RM in 6 minutes.
Team WOD: 6 min to find 1RM Max Power Snatch & Team WOD: AMRAP: Burpees, Row, AbMat Sit-ups, Double Unders and Lunges
Team WOD: 6 min to find 1RM Max Power Snatch
Record your best Power Snatch 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
* Team of 2, start with an empty bar and each partner finds a 1RM in 6 minutes.
Team WOD: AMRAP: Burpees, Row, AbMat Sit-ups, Double Unders and Lunges
As a Team of 2 complete as many rounds as possible in 20 mins of:
10 Burpees
20 Row (calories)
30 AbMat Sit-ups
40 Double Unders
50 Walking Lunges
* Alternating work (one works, one rests) split reps or alternate exercises
Lunges
Photo by @robcwilson
CF Mayhem Freedom punches their ticket to the Games.
Shoulder Press 2-2-2-2 & 10 RFT: Ball Slams, Push Press and Box Jumps
Shoulder Press 2-2-2-2
Shoulder Press 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
10 RFT: Ball Slams, Push Press and Box Jumps
10 rounds for time of:
5 Ball Slams (30#/20#)
10 Push Press (75#/55#)
5 Box Jumps (30″/24″)
Overhead Squat 4-4-4-4 & AMRAP 11 mins: Row Calories, Overhead Squats, Toes-to-bars, HSPU, and BMU
Overhead Squat 4-4-4-4
Overhead Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 11 mins: Row Calories, Overhead Squats, Toes-to-bars, HSPU, and BMU
Complete as many rounds as possible in 11 mins of:
50 Row Calories
40 Overhead Squats (95#/65#)
30 Toes-to-bars
20 Handstand Push-ups
10 Bar Muscle-ups
* Scale BMU to Strict Pull-ups
Hang Power Clean 3-3-3-3-3 & 3 RFT: Burpees, Hang Power Cleans and Double Unders
Hang Power Clean 3-3-3-3-3
Hang Power Clean 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Burpees, Hang Power Cleans and Double Unders
3 rounds for time of:
20 Burpees
12 Hang Power Cleans (155#/105#)
50 Double Unders
Photo by @robcwilson
Froning crushes Panchik, Bridges, Bailey and Percevecz in another Mayhem Classic Sanctional Demo:
Back Squat 4-4-4 & Jackie
Back Squat 4-4-4
Back Squat 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Jackie
For time:
Row 1000m
50 Thrusters (45#/33#)
30 Pull-ups
Photos by @robcwilson
Congrats to Kaylee on achieving her 800th WOD! That’s a huge number of workouts!
Froning, Bridges and Panchik put on a show at the Mayhem Classic Sanctional:
Lifting: Good Mornings and Hollow Rocks & AMRAP 20 mins: Kettlebell Swings, Push-ups and Air Squats
Lifting: Good Mornings and Hollow Rocks
Good Morning 8-8-8-8, using heaviest weight per set
Hollow Rock 15-15-15-15, using heaviest weight per set
* Alternate sets
AMRAP 20 mins: Kettlebell Swings, Push-ups and Air Squats
Complete as many rounds as possible in 20 mins of:
5 Kettlebell Swings (70#/53#)
10 Push-ups
15 Air Squats
Advanced RX: Clean 1-1-1-1-1 & Chipper: Row, Handstand Push-ups, Squat Cleans, Toes to bar, Row & Opt. 2: w/Power Clean
Advanced RX Class:
Clean 1-1-1-1-1
Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Row, Handstand Push-ups, Squat Cleans, Toes to bar, Row
For time:
25 Row Calories
30 Handstand Push-ups
15 Squat Cleans (185#/135#)
30 Toes-to-bars
25 Row Calories
Opt. 2: w/Power Clean
For time:
25 Row Calories
30 Handstand Push-ups
15 Power Cleans (205#/145#)
30 Toes-to-bars
25 Row Calories