Scaling:
Choose a dumbbell with which you can lunge 25 feet without setting it down. Newer athletes can also reduce the number of rounds, reps of the single-under, and distance of the lunge so the workout can be completed in under 15 minutes.
Beginner Option:
3 rounds for time of:
50 single-unders
50-ft single-arm lunge
Mayhem Daily Wod - 21716
Compete:
3 Rounds
10 Single Arm Dumbbell Push Press (Left arm) (70/50)
25ft Single Arm Overhead Dumbbell Walking Lunge (Left arm) (70/50)
10 Single Arm Dumbbell Push Press (Right arm) (70/50)
25ft Single Arm Overhead Dumbbell Walking Lunge (Right arm) (70/50)
-rest 3 minutes-
3 Rounds
10 Single Arm Dumbbell Snatch (Left arm) (70/50)
50ft Handstand Walk
10 Single Arm Dumbbell Snatch (Right arm) (70/50)
50ft Handstand Walk
-rest 3 minutes-
3 Rounds
25ft Single Arm Overhead Dumbbell Walking Lunge (Left arm) (70/50)
50ft Handstand Walk
25ft Single Arm Overhead Dumbbell Walking Lunge (Right arm) (70/50)
50ft Handstand Walk
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1-rep-max clean, 4-minute time frame
Rest 2 minutes, then,
Max bar muscle-ups in 4 minutes
Rest 2 minutes, then,
Complete as many repetitions as possible in 8 minutes of:
30 double-unders
8 single-arm dumbbell push presses (left arm)
8 single-arm dumbbell push presses (right arm)
8 lateral burpees over the dumbbell
♀ 35 lb. ♂ 50 lb.
Post clean load, bar muscle-up reps, and total AMRAP reps to comments, or register for the 2021 Lift Move Work event and log your score there.
Scaling:
Beginner level athletes should spend time drilling the clean and practice the movement with light weights. Intermediate athletes should shoot for a 1-rep-max clean PR and complete the full event as prescribed.
Intermediate Option:
1-rep-max clean, 4-minute time frame
Rest 2 minutes, then,
Max pull-ups in 4 minutes
Rest 2 minutes, then,
Complete as many repetitions as possible in 8 minutes of:
20 double-unders
6 single-arm dumbbell push presses (left arm)
6 single-arm dumbbell push presses (right arm)
6 burpees
♀ 35 lb. ♂ 50 lb.
Beginner Option:
1-rep-max clean, 4-minute time frame (Try practicing 1 light clean + 1 front squat on the minute)
Rest 2 minutes, then,
Max ring rows in 4 minutes
Rest 2 minutes, then,
Complete as many repetitions as possible in 8 minutes of:
20 single-unders
5 single-arm dumbbell push presses (left arm)
5 single-arm dumbbell push presses (right arm)
5 burpees
5 rounds for time of:
50 double-unders
50-ft single-arm overhead lunge
♀ 35-lb DB ♂ 50-lb DB
Post time to comments.
Compare to 180924.
Scaling:
Choose a dumbbell with which you can lunge 25 ft without setting it down. Newer athletes can reduce the number of rounds, reps of the single-unders, and distance of the lunge so the workout can be completed in under 15 minutes.
Intermediate Option:
5 rounds for time of:
50 double-unders
50-ft single-arm overhead lunge
♀ 25-lb DB ♂ 35-lb DB
Beginner Option:
4 rounds for time of:
50 single-unders
50-ft single-arm lunge
Scaling:
Watch “Pistol Variations” and practice proper technique in the single-leg squats. If you are unable to perform single-leg squats with your heel on the ground throughout the rep, modify the movement to a box, as seen in the video.
Intermediate Option:
Complete as many reps as possible in 12 minutes:
10 single-leg squats
20 double-unders
20 single-leg squats
40 double-unders
30 single-leg squats
60 double-unders
40 single-leg squats
80 double-unders
50 single-leg squats
100 double-unders
Beginner Option:
For time:
10 single-leg squats to a box above parallel
20 single-unders
20 single-leg squats to a box above parallel
40 single-unders
30 single-leg squats to a box above parallel
60 single-unders