Thursday January 14, 2021

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IRON MILE|MAYHEM

WARM UP:Β 8 MIN

Bike 1 min
10 alt v ups
10 push up to downward dog
10 alt step back lunges

Mobilize
Runner stretch each side
Lat Pull each side

Workout For time:

36 box jump overs (24/20)

18 overhead squats

36 toes to bar

12 overhead squats

36 handstand push ups

6 overhead squats

Elite/RX/Masters 35-49: (135/95) (185/125) (205/135)

Masters 50+: (95/65) (135/95) (155/105)

*16:00 time cap.

 

Scaled:

36 box jump over (24/20)

18 overhead squat (up to 95/65)

36 knee to chest

12 overhead squat (up to 135/95)

36 hand release push ups

6 overhead squat (up to 155/105)

*16:00 time cap.

Post Workout

3 sets
10-20 ghd sit-ups + max hollow rocks
rest 2 min

Wednesday, January 13th, 2021 at 10:49 pm / WODS