Mayhem Affiliate 06/27/2023

Forge Fitness – WOD

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In The Hole Front Squat + Front Squat

5 sets of 1 In the Hole Front Squat + 1 Front Squat @ 75% of 1RM

* Rest as needed between sets *

Strict Weighted Chin up

5 sets of 2 Strict Weighted Chin-ups @70% of 1RM

* Rest as needed between sets *

Scaling options:

Unweighted Strict Chin-ups

Banded strict chin-ups with a challenging band

Chin up negatives (control the descent as much as possible)

Workout (3 Rounds for reps)

Epcot

Mayhem Affiliate version of 2023 Semifinals Workout 2

3 Sets:

3:00 Amrap

5 Pull Up Complexes (1 Toes to Bar + 1 Pull Up + 1 Chest to Bar)

30 Air Squats

Max Burpee Box Jump Overs (24/20)

-rest 1:00 between sets-

* Score is reps of Burpee Box Jump Overs

Rx+ 1 Toes to ring+1 RMU+ 1 Ring Dip

Target number of reps each set: 10+ Burpee Box Jump Overs

Minimum number of reps before scaling: 6 Burpee Box Jump Overs