WORKOUT OF THE DAY, JANUARY 11TH 2021

WOD:

#mandalorian

AMRAP 12:00
10 Alternating Dumbbell Snatches (50/35)
20 Alternating Leg V-Ups (Rx+ GHD Sit Ups)
60 Double Unders (90 Singles) *Scale 9/7 Ski Erg

STRENGTH:

#Front Squat:
10 sets x 3 reps @83% 1RM Front Squat
* Rest 60-90 secs minutes between sets

#Back Squat
– 5 sets x 3 reps @78% 1RM Back Squat 
* Rest 60-90 secs minutes between sets

CASHOUT:

#rowing

Test: 6min at max effort. 

Record 6min distance

MAYHEM COMPETE MADALORIAN RX+WOD: Below is the prescribed Mayhem Compete WOD for today. Open Gymers can do this WOD below if desired but please remember the class takes priority over space and equipment. This is a high (er) level skill WOD.

15 muscle-ups
150 double-unders
12 muscle-ups
120 double-unders
9 muscle-ups
90 double-unders
-Rest 5:00-
15 Overhead Squats (135/95)
30 GHD Sit Ups
12 Overhead Squats (135/95)
24 GHD SIt Ups
9 Overhead Squats (135/95)
18 GHD Sit Ups
-Rest 5:00-
24 muscle-ups
240 double-unders
24 Overhead Squats (135/95)
48 GHD Sit UpsTarget

Time set 1: sub 9 minutes

Target Time set 2: sub 5 minutes

Target Time set 3: 10-11 minutes

Time Cap each set 1: 12 minutes

Time Cap each set 2: 8 minutes

Time Cap each set 3: 15 minutes

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