Workout of the day
Saturday, October 23rd, 2021
MHCF MONSTAR MAYHEM 2021
RX WOD #1.
As many reps as possible in 21 min of:
15 partner wall ball shots (20/14)(10ft/9ft)*partners pass it on each rep
8 synchro burpees *meet at bottom
100 m run w/ wall ball (20/14)
RX WOD #2.
For time:
“Diane be grippin!
21-15-9 reps of:
Axel bar partner deadlifts (315/225)
Kipping handstand push ups *partner holds handstand
(* 8min cap)
RX WOD #3. & #4.
8 min to find:
1 rep max bench press *combined weight
Rest 2 min then,
For time:
100 box jump overs (24/20)
50 hang cleans (155/105)
25 bar muscle ups or 50 C2B pull-ups
(*15min cap)
RX FLOATER
On a 8 min clock complete:
50/40 calorie echo bike
100 double unders
Max rep partner tire flips (600/300)
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Novice WOD #1.
As many reps as possible in 21 min of:
15 partner wall ball shots (20/14)(9ft/8ft)*partners pass it on each rep
8 synchro burpees *meet at bottom
100 m run w/ wall ball (20/14)
Novice WOD #2.
For time:
“Diane be strict grippin!)
21-15-9 reps of:
Axel bar partner deadlifts (225/155)
42-30-18
Hand release push ups *partner holds plank
(* 8min cap)
RX WOD #3. & #4.
8 min to find:
1 rep max bench press *combined weight
Rest 2 min then,
For time:
100 box jump or step overs (24/20)
50 hang cleans (95/65)
25 supine ring row
(* 15min cap)
Novice FLOATER
On a 8 min clock complete:
50/40 calorie echo bike
100 double unders or 300 singles *declared before you start
Max rep partner tire flips (600/300)