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Hang Hold

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Hang Hold Demos

L Hang Hold
Demo: Passive Hang
The Passive Hang

Hang Hold Warm-Ups

Hanging/pulling shoulder warm up

The Parks

6 Rounds for Time (with a Partner)
Every 4 minutes, Partner A completes:
20 Single Arm Overhead Dumbbell Lunges (50/35 lb)
21 American Kettlebell Swings (70/53 lb)
6 Synchronized Burpees
9 Right-Arm Dumbbell Thrusters (50/35 lb)
9 Left-Arm Dumbbell Thrusters (50/35 lb)
3 Right-Arm Kettlebell Squat Cleans (70/53 lb)
3 Left-Arm Kettlebell Squat Cleans (70/53 lb)

Partner B chooses 1 and perform:
Ring Plank Hold
Dead Hang Hold
Parallel Squat Hold
Half Push-Up Hold

Rest 2 minutes

Partner A and Partner B must complete 6 full rounds each.

Tiradentes

AMRAP in 21 minutes
17 Overhead Squats (95/65 lb)
17 Pull-Ups
46 Alternating Lunges
92 Double-Unders

Every 5 minutes, complete:
Bar Over Burpees**

Buy-Out:
2 minute Dead Hang Hold
3 Burpees*

*Perform after every break from the Hang Hold.

By His Wounds

3 Rounds for Time (in a Team of 3)
39 Thrusters (95/65 lb)
400 meter Team Run with 1 Medicine Ball (20/14 lb)
100 Sledgehammer Hits on Tire (10/8 lb)
1 minute Team Dead Hang Hold
30 Bar Over Burpees
30 Deadlifts (185/135 lb)

D&B

For Time (with a Partner)
58 Box Jump Overs (24/20 in, alternate)
2,500 meter Run (together)
200 meter Walking Lunges (together)

Wear a Weight Vest (10/6 kg)

Rest 3 minutes

Then, complete 4 Rounds of:
33 Hang Power Cleans (60/40 kg) / Partner Deadlift Hold (60/40 kg)
28 Burpee Pull-Ups / Partner Dead Hang Hold

Flightless Cormorant

AMRAP in 15 minutes
75 Double-Unders
30 second L-Sit Hang
5 Hang Power Snatches (155/105 lb)

Painstorm XXII

For Time
Buy-In:
Max Hang Hold
1 minute Rest
Max Bottom Squat Hold

Directly into:
200 meter Sprint / 20 Double-Unders
20 Medicine Ball Clean Thrusters / 40 Wall Ball Shots (20/14 lb)
20 Clapping Push-Ups / 40 Burpees

400 meter Run / 40 Double-Unders
10 Brand X Bear Complexes (95/65 lb)* / 10 Hom-Strametz Complexes (75/55 lb)**
5 Muscle-Ups / 25 Pull-Ups + 50 Dips

600 meter Run / 60 Double-Unders
30 Knees-to-Elbows / 75 Sit-Ups
15 Clapping Pull-Ups / 40 Kipping Pull-Ups

400 meter Run / 40 Double-Unders
15 L-Sit Pull-Ups / 25 Kipping Pull-Ups + 25 L-Leg Raises
20 Windshield Wipers / 50 Hanging Knee Raises

200 meter Row / 20 Double-Unders
30 Snatch Grip Deadlifts / 45 Standard Deadlifts (185/125 lb)
50 meter Catterpillar Walk / 100 meter Bear Walk

Rest 5 minutes

Cash-Out:
Max Hang Hold
1 minute Rest
Max Bottom Squat Hold

*1 Brand X Bear Complex consists of : 1 Clean, 1 Thruster, 1 Left Lunge, 1 Right Lunge, 1 Back Squat, 1 Thruster
**1 Hom-Strametz Complex consists of: 1 Power Snatch, 1 Snatch Balance, 1 Left Lunge, 1 Right Lunge, 1 Overhead Squat, 1 Thruster

201008-Mayhem

2 Rounds for Time (with a Partner)
100 GHD Sit-Ups / Partner Hang Hold
100 Jumping Split Lunges / Partner Front Rack Hold (95/65 lb)

201002-Mayhem

For Time (with a Partner)
100 Alternating Dumbbell Hang Clean-and-Jerks (50/35 lb) / Partner Hang Hold
100 Box Jump Overs (24/20 in) / Partner Plank Hold
200 foot Single-Arm Overhead Lunges (50/35 lb, each)

200925-Mayhem

AMRAP (with a Partner) in 20 minutes
Buy-in: 5 Rounds (each)
Partner A: 20/15 calorie Row
Partner B: 20 GHD Sit-Ups
* Switch after both partners finish

In the remaining time, AMRAP of:
Partner A: Bench Presses (155/105)
Partner B: Hang Hold from a Pull-Up Bar
* Switch as needed

Mark & Dennis

8 Rounds for Time (with a Partner)
4 Box Jumps (each) (34/28 in, switch every rep)
18 Deadlifts (245/170 lb) / Hang Hold*
7 Synchronized Bar Facing Burpees
36 Wall Ball Shots (20/14 lb, switch every 6 reps)

* While one athlete performs the Deadlift, the other hangs from the Pull-Up Bar. Switch as necessary.

Time Cap: 40 minutes
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