Mayhem Daily Wod - 2187
Scaled: 3 Rounds 400m Run 15 Kettlebell Swings (53/35) 9 Pull Ups (OR 12 Banded Pull Ups)
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Mayhem Daily Wod - 2187
Scaled: 3 Rounds 400m Run 15 Kettlebell Swings (53/35) 9 Pull Ups (OR 12 Banded Pull Ups)
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“Lumberjack 20”For Time20 Deadlifts, 275#Run 400m20 Kettlebell swings, 70#Run 400m20 Overhead Squats, 115# Run 400m20 BurpeesRun 400m20 Chest-To-Bar Pull-upsRun 400m20 Box Jumps, 24″Run 400m20 Dumbbell Squat Cleans, 45#Run 400m
"Lumberjack 20"
For Time
20 Deadlifts, 275#
Run 400m
20 Kettlebell swings, 70#
Run 400m
20 Overhead Squats, 115#
Run 400m
20 Burpees
Run 400m
20 Chest-To-Bar Pull-ups
Run 400m
20 Box Jumps, 24"
Run 400m
20 Dumbbell Squat Cleans, 45#
Run 400m
Friday 210709
For time:
45 kettlebell swings
400-m run
35 kettlebell swings
800-m run
25 kettlebell swings
1,200-m run
15 kettlebell swings
♀ 24 kg ♂ 32 kg
Post time to comments.
Compare to 201120.
Scaling:
The kettlebell weight is meant to be a challenge, particularly after running hard. Reduce the loading if you cannot maintain sound mechanics.
Intermediate Option:
For time:
45 kettlebell swings
400-m run
35 kettlebell swings
800-m run
25 kettlebell swings
1,200-m run
15 kettlebell swings
♀ 16 kg ♂ 24 kg
Beginner Option:
For time:
25 kettlebell swings
200-m run
20 kettlebell swings
400-m run
15 kettlebell swings
800-m run
10 kettlebell swings
♀ 8 kg ♂ 12 kg
Lumberjack 20
"Lumberjack 20"
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
Lumberjack 20
"Lumberjack 20"
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
Mat Frankel 21:21, Heather Bergeron 23:18 (193lb dead, 1.5 pood KB, 83lb OH squat, 24" box, 30lb DB), Elyse Umeda 24:55 (185lb dead, 1.5 pood KB, 75lb OH squat, 24" box, 30lb DB), Kevin Montoya 26:16.
Post time to comments.
Compare to 091205.