24. September 2022
Sep
24
WoD 09/24/2022
Warm Up
Warm-up
3 rds
– 30 Jumping Jacks
– 8 Ring Rows
– 8 Push-Ups
– 8 KB Strict Press e/s
– 30 sec slow Mountain Climbers (knee touches the elbow on same side)
– 30 Jumping Jacks
– 8 Ring Rows
– 8 Push-Ups
– 8 KB Strict Press e/s
– 30 sec slow Mountain Climbers (knee touches the elbow on same side)
Workout
Metcon (3 Rounds for reps)
<p>"Pug"</p><p>In teams of 2</p><p>For Time<br />- 21 cal sync row (sync = both partners row)<br />- 42 strict HSPUs (split anyhow)<br />- 15 cal sync row<br />- 30 strict HSPUs<br />- 9 cal sync row<br />- 18 strict HSPUs </p><p>rest 4 min</p><p>- 21 cal sync row<br />- 42 Front Squats @30/42,5 (split anyhow)<br />- 15 cal sync row<br />- 30 Front Squats<br />- 9 cal sync row<br />- 18 Front Squats</p><p>rest 4 min</p><p>- 21 cal sync row<br />- 42 Push Presses @30/42,5 (split anyhow)<br />- 15 cal sync row<br />- 30 Push Presses<br />- 9 cal sync row<br />- 18 Push Presses</p>
Accessory
Metcon (4 Rounds for reps)
Mayhem Mini-Pump – Arms/Core
Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.
4 Rounds
10 Diamond Pushups
10 Chin ups
15 Double DB Skull Crushers
15 Seated Alternating DB Hammer Curl
15 GHD to Parallel w/plate
15 V-ups
10 KB side Bends (each side)
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
-Rest 2 min b/t round-
Cooldown
Metcon
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)
Accessory
[Foot Smash]()
[Trap Smash]()