workout of the day (wod)
WOD 3/10
STRENGTH
2 Sets
2 Snatch Balance @50%
2 Sets
5 Sots Press @Light Weight
WORKOUT
“Old Speck Mountain” (RX’d)
21-18-15-12-9
Toes to Bar
7-6-5-4-3
15m Shuttle Run
MAYHEM AFFILIATE
3-2-1…GO
WOD 2/10
STRENGTH
5 Sets
2 Split Jerk @ 65-70%
WORKOUT
“Mount Mitchell” (RX’d)
8 Rounds
30 seconds Max Burpees
-rest 30 seconds-
30 seconds Max Meter Row
-rest 30 seconds-
MAYHEM AFFILIATE
3-2-1…GO
WOD 1/10
STRENGTH
Back Squat (Wave 5)
3-2-1, 3-2-1 @ 78-88-93%, then back to 83-88-93%
Post:
3 Sets of
10 Chin-Ups (weighted or tempo)
WORKOUT
“Roan High Knob” (RX’d)
AMRAP 6 x 2 Sets
6 Kipping Chest to Bar Pull-ups
12 Wall Balls 9/6
24 Double Unders
-rest 2:00 between sets-
MAYHEM AFFILIATE
3-2-1…GO
WOD 30/9
STRENGTH
Deadlift (Wave 5)
Deficit Deadlift
3-2-1 + 3-2-1 @ 78-88-93%
Post:
3 Sets Of
10 Dumbbell Seesaw Press
WORKOUT
“Brasstown Bald” (RX’d)
5 Rounds For Time
15/12 Calorie Bike
12 Dumbbell Deadlifts 22,5/15
30m Dumbbell Farmer Carry 22.5/15
MAYHEM AFFILIATE
3-2-1…GO
WOD 29/9
GYMNASTICS – Pulling (Week 6)
EMOM x 8
Odd minute: Complete 35% of your 1 rep max effort from week one of Ring Muscle Ups
Even minute: 30 seconds max effort banded lat pull downs
WORKOUT
“Mount Rogers” (RX’d)
10 Box Jump Overs 60/50
10 Thrusters 42,5/30
20 GHDs (Or V-Ups)
10 Box Jump Overs
10 Thrusters
20 Bar Facing Burpees
10 Box Jump Overs
10 Thrusters
20 GHDs (Or V-Ups)
10 Box Jump Overs
10 Thrusters
MAYHEM AFFILIATE
3-2-1…GO
Funktionell Styrka kl.18.15
EVERY 75 sec x3 rounds
1 – 10 Single Arm RNT Dumbbell Row Right @ 20X1 – RPE 8
2- 10 Single Arm RNT Dumbbell Row Left @ 20X1 – RPE 8
3- 10 Single Arm body Bias Row Left
4- 10 Single Arm body Bias Row Right
Every 90 sec x3 rounds
1- 10 Alt Sit DB press
2- Ca 30-45 sec GHD Holds w plate
3- 10 Wall supported Split Squat left
4- 10 Wall supported Split Squat right
WOD 28/9 kl.17.00
“DEATH BY EMOM” x4 Rounds
MINUTE 1: 10 Burpees to plate
MINUTE 2: 10 Goblet Squats 24/16
MINUTE 3: 10 Push Ups
MINUTE 4: 10 DB Alt Reverse Lunges 22,5/15
MINUTE 5: 15/12 Cal Row
MINUTE 6: REST