workout of the day (wod)
WOD 27/11
WORKOUT
“Big Steve” (RX’d)
Teams of 2
AMRAP 20
5 Rounds (each):
20/15 Calorie Row
20 GHDs (Or V-Ups)
One partner starts on rower, one starts on GHD. Switch when reps are completed.
-into
Max reps Bench Press 70/42,5 in remaining time.
*Partner must dead hang from the pull up bar while the other partner benches
ACCESSORY
Accumulate 4:00 Of
Front Rack Hold At A Challenging Weight
-rest as needed between breaks
MAYHEM AFFILIATE
3-2-1…GO
WOD 26/11
STRENGTH
Every 2:00 x 7 Sets
1 Clean + 1 Jerk (@ 80–85%)
WORKOUT
“Candied Yams” (RX’d)
10 Rounds
10 Deadlifts 60/42,5
30 Double Unders
MAYHEM AFFILIATE
3-2-1…GO
WOD 25/11
GYMNASTICS – HANDSTAND & GRIP (WEEK 5)
EMOM 9
:40 on / :20 off
Minute 1: Handstand Plate Up/Downs
Minute 2: One Arm Dead Hang [20 seconds per arm]
Minute 3: Seated Overhead Plate Holds – Elbows locked out,20/15kg
WORKOUT
“Roast Turkey” (RX’d)
7 Sets Of
15/12 Calorie Bike
12 Toes to Bar
9 Handstand Push Ups
-rest 1:00 between sets-
MAYHEM AFFILIATE
3-2-1…GO
WOD 24/11
WORKOUT
“Kelly” (RX´d)
5 Rounds
400m Run
30 Box Jumps 60/50
30 Wall Balls 9/6
MAYHEM AFFILIATE
3-2-1…GO
WOD 23/11 kl.17.00
FOR TIME
600/450 m Row
50 Goblet Squat
600/450 m Row
40 Alt DB Snatch
600/450 m Row
30 DB Box Step Ups
600/450 m Row
20 Burpees
600/450 m Row
KB 24/16 – DB 22,5/15
Functional Strength 23/11 kl.18.15
E90SEC x3
- 5/5 KB Thrusters
- 7-10 Excentric Pullups
- 50/50 m KB Suitcase carry
- 10 Deep Squat Box Jump
- AB Slow tempo🛌
MINI PUMP – Lower Push
3 sets
8/8 Seated One leg Hip Flexion
-rest 30 seconds-
10 Goblet Heel Elevated Squats @RPE 7/10
-rest 30 seconds-
12 Double Dumbbell Single Leg Calf Raises
@ RPE 7/10 (each side)
Rest 1 min
OLYWOD 22/11-25
Pre lifting
Tall Jerk
Split Jerk
Clean Catch
Tall Clean
Weight Lifting
1 RM Clean & Jerk
Built by Bengt Granaas