workout of the day (wod)
WOD 14/11
WORKOUT
“Open 19.4” (RX’d)
3 Rounds
10 Power Snatches 42,5/30
12 Bar Facing Burpees
-rest 3:00-
3 Rounds
10 Bar Muscle Ups
12 Bar Facing Burpees
(12 minute time cap, including rest)
ACCESSORY
3 Sets
10 Dumbbell Bench Press (RPE 7)
-rest 30 secs
12 Barbell Bent Over Row (RPE 7)
-rest 30 secs
12-15 Bench Dumbbell Flies (RPE 5)
-rest 1:00 between sets-
MAYHEM AFFILIATE
3-2-1…GO
WOD 13/11
STRENGTH
Every 2:30 x 5 Sets
10 Front Squats
(build across sets by feel)
WORKOUT
“Freedom Isn’t Free” (RX’d)
6 Sets
1:00 Max Shuttle Run
1:00 Max GHDs (Or V-Ups)
1:00 Rest
MAYHEM AFFILIATE
3-2-1…GO
WOD 12/11
GYMNASTICS – HANDSTAND/GRIP (WEEK 3)
2 Sets Of
AMRAP 4
20 Wall Facing Handstand Shoulder Taps
30 m Plate Pinch Walking Carries 15/10 kg
Rest 1:00 b/t Sets
WORKOUT
“Moment of Silence” (RX’d)
4 Rounds
15/12 Calorie Row
4 Wall Walks
-into-
10 Rope Climbs (Or 30 Strict Pull Ups)
MAYHEM AFFILIATE
3-2-1…GO
WOD 11/11
WORKOUT
“CHAD 1000X”
For Time:
1000 Box Step Ups (50cm)
Use a 20/15kg vest/ruck backpack if available
Option 2
“Bert” (RX’d)
50 Burpees
400m Run
100 Push Ups
400m Run
150 Walking Lunges
400m Run
200 Air Squats
400m Run
150 Walking Lunges
400m Run
100 Push Ups
400m Run
50 Burpees
MAYHEM AFFILIATE
3-2-1…GO
WOD 10/11
STRENGTH
Every 1:30 x 6 Sets
Power Clean + Jerk (@ 80-85%)
WORKOUT
“Honor and Respect” (RX’d)
AMRAP 12
60 Deadlifts 42,5/30
40 Hang Power Clean and Jerks 42,5/30
20 Thrusters 42,5/30
Max Calorie Bike in remaining time
MAYHEM AFFILIATE
3-2-1…GO
WOD 9/11 kl.17.00
”Footdee”
Every 1:00 (20:00)
Minute 1 – 5 Thrusters 50/35
Minute 2 – 10 Burpee Over Bar
Minute 3 – 12/10 Calorie Bike
Minute 4 – 15 m Sled Push (+60/40)
ROM WOD
Funktionell Styrka 9/11 kl.18.15
3 Rounds
20 Banded hip extension
Rest 30 sec
10/10 Mobility Seated External Rotations (sit vrid m vikt se bild)
Rest 30 sec
10/10 Hip Rotations
Rest 1 min
3 Rounds
10 OH Squat wall
Rest 30 sec
15 m Single Arm Overhead Walking Lunges left
Rest 30 sec
15 m Single Arm Overhead Walking Lunges
Rest 30 sec
10 Medball Deadbugs
Rest 90 sec