3 rounds for time of:
50 hip extensions
25 strict pull-ups
Run 800 meters
Post time to comments.
Scaling:
Newer athletes should consider decreasing the reps of each movement. If you do not yet have strict pull-ups, use a band or modify to a ring row.
Intermediate Option:
3 rounds for time of:
35 hip extensions
15 strict pull-ups
Run 800 meters
Beginner Option:
3 rounds for time of:
25 hip extensions
15 ring rows
Run 400 meters
Mayhem Daily Wod - 21710
BodyBuilding:
Shoulders and Glutes
Barbell Strict Press
5 sets: 10-12 Reps (Weight increasing across sets)
-Rest 90 sec b/t sets-
*Focus: Take barbell from the rig. Keep abs and glutes engaged to prevent over extension of the low back. Use a slightly staggered stance if needed.
Standing Double DB Strict Press + Push Press
4 sets: 10 Double DB Strict Press + 5-10 Double DB Push Press
*Focus: DB’s start at the shoulders and are pressed overhead. Focus on a neutral grip (palms facing each other). Weight should allow for 10 reps on strict press but not much more. Without putting the dumbbells down, complete an additional 5-10 DB push press.
Standing Single Arm Banded Front Raise
4 sets: 12-15 reps(each side); light to moderate weight band
*Focus: Attach a light weight band to the rig around knee level. Face away from the band and brace core to stay balanced throughout movement. Grasp band and lift to shoulder height with a straight arm and return down. Show control throughout movement. Use DB if a band is not available.
Single Arm Bent Over Lateral Raise
4 sets: 12-15 reps(each side); light to moderate weight band
*Focus: Same band setup as previous movement. Bend at a 45-90 degree angle with the torso and stand parallel to the rig. The working arm (farthest from the rig) will raise the arm to the side to shoulder height. Show control throughout and keep core engaged.
GHD Hip Raise
5 sets: 20 reps; unloaded or holding a plate or DB
*Focus: Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep
Walking Double DB Lunge
4 sets: 25 yds (moderate weight in each hand)
DB’s can be held by the sides or on the shoulders
*Focus: Use straps or grips if needed so grip is not an issue. Use a weight that will allow for control with each step and focus on glute engagement with each step.
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Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Max-reps strict pull-ups
Post number of pull-ups completed for each round to comments.
Compare to 190607.
Scaling:
This variation of the classic workout, Nicole, calls for strict pull-ups. If you have strict pull-ups, but are unable to perform at least 7 reps, begin each set with strict pull-ups until failure, and then stay on the bar for kipping pull-ups. If you do not yet have strict pull-ups, one option is to use a band and perform banded strict pull-ups.
Intermediate option:
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Max-reps strict pull-ups + kipping
*If you have strict pull-ups, but are unable to perform at least 7 reps, begin each set with strict pull-ups until failure, and then stay on the bar for kipping pull-ups.
Beginner option:
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Max-reps banded strict pull-ups