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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WRD
2 Rounds
2000m Bike Erg (75 Double Under every switch)
12 Pegboard Split
2000m Bike Erg (75 Double Under every switch)
17 Clean and Jerk Split (255/175)
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Mayhem Gymnastics
20 minute AMRAP
20 Calorie Echo Bike
21 Box Bar Muscle-Ups*
20 Calorie Row
21 Strict Pull Ups
20 Calorie Ski
21 GHD Sit-Ups
*Scale to Chest To Bar if needed
**Sub 25/20 Calorie Assault Bike if needed
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WRD
5 Sets
50’ Front Rack Lunge Walk (2x 70/53)
10 Burpee Box Jump Over (24/20)
3 Pegboard
10 Burpee Box Jump Over (24/20)
50’ Front Rack Lunge Walk (2x 70/53)
-Rest 1:1-
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Mayhem Gymnastics
The workout will go just like the song “The 12 Days of Christmas” does, check it out. It starts with 1 Burpee, then 2 Pull-ups (Strict) and 1 Burpee, then 3 Knees to Elbows, 2 Pull-ups (Strict) and 1 Burpee, etc. This will continue on till you start from the 12 Double Dumbbell Thrusters , 11 Overhead Walking Lunges….2 Pull-ups (Strict), and 1 Burpee to finish.
The WOD goes like this:
1 Burpee
2 Strict Pull Ups [scale to Ring Rows]
3 Knees To Elbows
4 Strict Handstand Pushups [scale to Box]
5 Box Jump Overs
6 Pistol Squats [scale to Air Squats]
7 Kipping Toes To Bar
8 V-Ups
9 second Handstand Hold
10 Push-ups
11 Overhead Walking Lunges @45/25
12 Double Dumbbell Thrusters @45/25
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