Mayhem Affiliate 08/30/2023

Forge Fitness – WOD

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Workout (6 Rounds for time)

Mikey, Data, Mouth, and Chunk

6 Sets

5 Burpee Dumbbell Deadlifts (2×50/35)

10 Dumbbell Shoulder to Overhead (2×50/35)

30 Crossover Single Unders

-rest 1:00 between sets-

Target time per set: 1:15-1:30

Time cap per set: 2 min

Toes to Bar:  Week 3, Day 1 (Checkmark)

Toes to Bar:

Week 4, Day 1

Advanced:

5 sets (10:00)

8-10 Kip to Chair Position

5-8 Strict Toes to Bar

Intermediate:

5 sets (10:00)

6-8 Kip to Chair Position

5-8 Strict Knee Raise + Extension

Beginner:

5 sets (10:00)

5 Kip Swings + Knees up

5-8 Strict Hanging Knee Raise

Alternative Option:

5 sets (10:00)

10 Alternating V-Ups

10 Hollow Rocks

10-second Hollow Rock Hold