Mayhem Affiliate 10/10/2023

Forge Fitness – WOD

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Workout (Time)

“The Great British Bake Off”

1000m Run

100/80 Calorie Row

40 Strict Pull Ups

*Partition any way*

Target time: 12-14 minutes

Time cap: 20 minutes

Gymnastics (Time)

Spend 12 minutes getting upside down. Note your level in your score notes.

LEVEL 1:

2 sets:

Wall walk half-way up wall

10 shoulder touches (with feet still on the wall)

Wall walk down

**rest 1 min**

Max plank (or plank on knees)

**rest 1 min**

2 sets:

Wall walk half-way up wall

10 shoulder touches (with feet still on the wall)

Wall walk down

— Score is max plank —

LEVEL 2:

2 sets:

Wall walk up

10 wall facing handstand shoulder touches

Wall walk down

** rest 1min **

30-60 sec wall-facing handstand hold (for as long as you feel confident in the movement)

** rest 1min **

2 sets:

Wall walk up

10 wall facing handstand shoulder touches

Wall walk down

— score is time in the wall-facing handstand hold —

LEVEL 3:

2 sets:

Wall walk up

10 steps to the left

10 steps to the right

** rest 1 min **

3 min to find a max freestanding handstand hold

** rest 1 min **

2 sets:

Wall walk up

10 steps to the left

10 steps to the right

— Freestanding handstand hold should be in a 3x3ft area. Score is best hold time —