WODs
 | Mon, Jun 14 2021 |  |
| PP Abs Summer Day 4 | 20210610 Mayhem Masters | 20210614 Mayhem Burgener Strength | Walk-Hike (for distance) |
PP Abs Summer Day 4
(Check In)
4 minute AMRAP
Rest 1 minute
Repeat
• 10 Burpee Pike Jumps
• 10 Sunshines Each Side
• 10 Tuck Up, Straddle Up (feet cannot touch the ground)
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20210610 Mayhem Masters
(Time)
3 Rounds
21/16 Ski Erg
12 Power Snatches (95/65)
-Rest 5 Minutes-
3 Rounds
10 HSPUs
12 Power Clean and Jerks (95/65)
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20210614 Mayhem Burgener Strength
(Weight)
• Perform 2 Snatch Push Press from the back rack, straight into 2 Overhead squats, then drop the bar
• then use empty bar to perform 1 Muscle Snatch + Tall snatch + Zotts Press
Example Sets
Set 1:
2 Snatch Push Press + 2 Overhead Squat @60%
Muscle Snatch + Tall snatch + Zotts Press
• Rest 60-90 seconds -
-Set 2:
2 Snatch Push Press + 2 Overhead Squat @65%
Muscle Snatch + Tall snatch + Zotts Press
• Rest 60-90 seconds -
--Set 3:
2 Snatch Push Press + 2 Overhead Squat @70%
Muscle Snatch + Tall snatch + Zotts Press
• Rest 60-90 seconds -
-Set 4:
3 Snatch Push Press + 2 Overhead Squat @75%
Muscle Snatch + Tall snatch + Zotts Press
——-Rest 10 minutes———
5x3 Squat Snatch
Set 1 - 50%
Set 2- 55%
Set 3 - 60%
Set 4- 65%
Set 5- 70%
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Walk-Hike (for distance)
(Distance, Rx+)
Walk / Hike for distance
Planned: Tue,Apr16,2024 Mon,Apr15,2024 Sun,Apr14,2024 Sat,Apr13,2024 Thu,Apr11,2024 Wed,Apr10,2024 Mon,Apr8,2024 Sun,Apr7,2024 Sat,Apr6,2024 Mon,Apr1,2024 Sun,Mar31,2024 Sat,Mar30,2024
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