Mayhem Affiliate 09/04/2023
Uplift benefit wod and labor day
<p>Great turnout for the uplift suicide awareness benefit workout! Thank you for all those who participated!</p><p> </p><p>Labor Day hours for Monday, Sept 4th are 5am and 9am only!</p>
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br />Hip Halo + Banded 7’s<br />-into-<br />1:00 Jump Rope<br />1:00 Run<br />-into-<br />6 min amrap:<br />5 Russian Kettlebell Swings<br />5 Single Arm Kettlebell Up Right Rows (each)<br />5 Kip swings<br />3 Inch Worms</p><p><strong>2. Workout Prep</strong><br />2 sets:<br />100m Run (build in pace)<br />5 Kettlebell Swings (build in weight)<br />3 Pull Ups</p>
Workout
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
<p><strong>“Helen”</strong><br /><br />Freedom (RX’d)<br />3 Rounds<br />400m Run<br />21 Kettlebell Swings (53/35)<br />12 Pull Ups<br />(KG conv: 24/16)<br /><br />Independence<br />3 Rounds<br />400m Run<br />21 Kettlebell Swings (35/25)<br />12 Pull Ups<br />(KG conv: 16/11)</p><p>Liberty<br />3 Rounds<br />300m Run<br />21 Russian Kettlebell Swings (light)<br />12 Jumping Pull Ups</p><ul><li>Target time: 8-10 minutes</li><li>Time cap: 12 minutes</li></ul>
Skills and Drills
Toes to Bar: Week 5, Day 1 (Checkmark)
<p>Toes to Bar:<br />Week 5, Day 1<br /><br />Advanced:<br />Every minute (8:00)<br />8-10 Toes to Bar<br /><br />Intermediate:<br />Every minute (8:00)<br />6-8 Toes to Bar<br /><br />Beginner:<br />Every minute (8:00)<br />4-6 Toes to Bar or 6+ Reps Kipping Knee Raises (Chair Pose)<br /><br />Alternative Option:<br />Every minute (8:00)<br />10 Alternating V-Ups<br />10 Hollow Rocks</p>
Mobility
Mobility (Checkmark)
<ul><li>1 min foot smash with lacrosse ball (each side)</li><li>1 min pec smash on rig with lacrosse ball (each side)</li><li>1 min foam roll lats (each side)</li></ul>
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