workout of the day (wod)
WOD
WORKOUT
“Melman” (RX’d)
AMRAP 7
1000/850m Row
In remaining time:
Max reps Strict Handstand Push Ups
-rest 5:00-
AMRAP 7
1000/850m Row
In remaining time:
Max reps Push Ups
-rest 5:00-
AMRAP 7
1000/850m Row
In remaining time:
Max Dumbbell Bench Press 2×22.5/15
MAYHEM AFFILIATE
3-2-1…GO
WOD
STRENGTH
Every 2:00 x 5 Sets
5 Snatch Push Press + 1 Snatch Balance (Don’t exceed 70% of 1RM Snatch)
WORKOUT
“Skipper” (RX´d)
5-4-3-2-1
Power Cleans 80/55
10-8-6-4-2
Burpee Broad Jumps 1,2/0,9 m
MAYHEM AFFILIATE
3-2-1…GO
WOD
WORKOUT
“King Julian” (RX’d)
5-4-3-2-1 minute
Max Distance Run
-Rest 1:00 Between Sets
Repeat from March 31, 2022
RING MUSCLE UP SKILL WORK
EMOM x 8
Advanced: 1-5 Ring Muscle Ups *a number based on your level that is a repeatable, unbroken.
Intermediate: 2-3 Box Ring Muscle Ups
Beginner: 5 Assisted Ring Dips
MAYHEM AFFILIATE
3-2-1…GO
WOD
GYMNASTICS SKILL
Take 12 min to practice Wall Walks and work on efficiency.
Advanced athletes: take this time to work on handstand walks.
WORKOUT
“I’m cuckoo for Cocoa Puffs” (RX’d)
For time:
1-2-3-4-5-6-7-8
Power Cleans 80/55
Wall Walks
MAYHEM AFFILIATE
3-2-1…GO
WOD
STRENGTH
Every 2:00 x 5
2 Back Squats @85% of Heavy Single
WORKOUT
“The taste you can see!”
AMRAP 12
8m Single Dumbbell Walking Lunge 22,5/15
50 Double Unders
8m Single Dumbbell Walking Lunge 22,5/15
15/12 Calorie Bike
MAYHEM AFFILIATE
3-2-1…GO
WOD
STRENGTH
Every 2:00 x 5
2 Bench Press at 85% of 1RM
WORKOUT
“Snap! Crackle! Pop!” (RX’d)
3 Sets Of,
15/12 Calorie Row
15 Shoulder to Overhead 42,5/30
20 Toes to Bar
15 Shoulder to Overhead
15/12 Calorie Row
-Rest 3:00 between sets-
MAYHEM AFFILIATE
3-2-1…GO
WOD
STRENGTH
Every 2:00 x 5
2 Deadlifts @85% of Heavy Single
WORKOUT
“They’re Magically Delicious” (RX’d)
3 Rounds
15 Deadlifts 100/70
15 Burpee Over Bar
MAYHEM AFFILIATE
3-2-1…GO