Gregg Atlas

Wednesday 210811

Wednesday 210811

For time:

1,000-m row
30 chest-to-bar pull-ups
10 overhead squats
20 chest-to-bar pull-ups
20 overhead squats
10 chest-to-bar pull-ups
30 overhead squats
1,000-m row

♀ 65 lb. ♂ 95 lb.

Post time to comments.

Scaling:
Bookended with 1,000-m rows, we have light overhead squats and pull-ups. Choose a weight on the squat that keeps you moving as the reps increase. Similarly, the pull-up modification should be challenging but allow you to maintain high intensity.

Intermediate Option:
For time:
1,000-m row
30 pull-ups
10 overhead squats
20 pull-ups
20 overhead squats
10 pull-ups
30 overhead squats
1,000-m row

♀ 55 lb. ♂ 75 lb.

Beginner Option:
For time:
500-m row
20 assisted pull-ups
10 overhead squats, with a dowel
10 assisted pull-ups
20 overhead squats, with a dowel
5 assisted pull-ups
30 overhead squats, with a dowel
500-m

Mayhem Daily Wod – 200610

For Time50 foot Front Rack Dumbbell Lunges (2×50/35 lb)50 Push-Ups50 foot Front Rack Dumbbell Lunges (2×50/35 lb)40 Push-Ups50 foot Front Rack Dumbbell Lunges (2×50/35 lb)30 Push-Ups50 foot Front Rack Dumbbell Lunges (2×50/35 lb)20 Push-Ups50 foot Front Rack Dumbbell Lunges (2×50/35 lb)10 Push-Ups50 foot Front Rack Dumbbell Lunges (2×50/35 lb)
For Time
50 foot Front Rack Dumbbell Lunges (2x50/35 lb)
50 Push-Ups
50 foot Front Rack Dumbbell Lunges (2x50/35 lb)
40 Push-Ups
50 foot Front Rack Dumbbell Lunges (2x50/35 lb)
30 Push-Ups
50 foot Front Rack Dumbbell Lunges (2x50/35 lb)
20 Push-Ups
50 foot Front Rack Dumbbell Lunges (2x50/35 lb)
10 Push-Ups
50 foot Front Rack Dumbbell Lunges (2x50/35 lb)

Wednesday 210609

Wednesday 210609

Online Semifinals Event 3

For time:
30 muscle-ups
30-meter dumbbell front-rack lunge
300 double-unders
20 muscle-ups
20-meter dumbbell front-rack lunge
200 double-unders
10 muscle-ups
10-meter dumbbell front-rack lunge
100 double-unders

♀ 35-lb. DBs ♂ 50-lb. DBs

25-minute time cap.

Post time to comments.

Scaling:
Modify the muscle-ups to pull and push exercises that challenge you without causing you to hit failure. Newer athletes should reduce the overall volume of this workout.

Intermediate Option:
For time:
20 muscle-ups
30-meter dumbbell front-rack lunge
200 double-unders
10 muscle-ups
20-meter dumbbell front-rack lunge
100 double-unders
5 muscle-ups
10-meter dumbbell front-rack lunge
50 double-unders

♀ 25-lb. DBs ♂ 35-lb. DBs

Beginner Option:
For time:
20 assisted pull-ups + 20 assisted push-ups
30-meter lunge
200 single-unders
10 assisted pull-ups + 10 assisted push-ups
20-meter lunge
100 single-unders
5 assisted pull-ups + 5 assisted push-ups
10-meter lunge
50 single-unders

Mayhem Daily Wod – 2217

Mayhem Daily Wod - 2217
Compete 50’ Double Kettlebell Front Rack Walking Lunge (70s/53s) 30 Toes to bar 15 Bar Muscle Ups -Rest 2:00- 100’ Double Kettlebell Front Rack Walking Lunge (70s/53s) 20 Toes to bar 10 Bar Muscle Ups 10 Toes to Bar 5 Bar Muscle Ups -Rest 2:00- 150’ Double Kettlebell Front Rack Walking Lunge (70s/53s) 3 Rounds: 10 Toes to bar 5 Bar Muscle Ups
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