Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet
Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.
Kevin Montoya 8:01 (20lb vest), Dave Leys 9:15 (20lb vest), Lucas Zepeda 10:16 (20lb vest), Laurie Galassi 11:20 (18lb belt), Pat Sherwood 14:00 (20lb armor).
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Mayhem Daily Wod - 211230
MAC
3 Sets:
3 Min SkiErg Hard, D1-2, w/20lb/14lb Vest or Ruck
1 Min SkiErg Easy, D8-10, w/20lb/14lb Vest or Ruck
1 Min Overhead Walking Lunges w/Medball (20lb/14lb) plus 20lb/14lb Vest or Ruck
3 Min SkiErg Easy, D1-2, w/20lb/14lb Vest or Ruck
1 Min SkiErg Hard, D8-10, w/20lb/14lb Vest or Ruck
*Rest 2 Min between sets.
Total: 31 Min
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Three rounds of:
9 Muscle-ups
15 Burpee pull-ups
21 Pull-ups
Run 800 meters
If you've got a twenty pound vest or body armor, wear it.
Kevin Montoya 26:28 (20lb vest), Rob Miller 26:50 (20lb vest), Carey Kepler 28:17, Lance Cantu 30:07 (20lb vest), Michael Giardina 32:44 (20lb vest).
Post time to comments.
Establish a max broad jump during your warm-up. Take a slight distance off of it and complete the broad jump 3 times after each set of pull-ups.
Post loads, body weight, and broad jump distance to comments.
Scaling:
Most athletes can perform the pull-ups and broad jumps as prescribed. Experienced athletes can go as heavy as possible. Athletes without strict pull-ups can use this session to practice a modification that will challenge their pulling ability.