Aqualand är öppet igen. Varmbadet är stängt till och med fredag 3/10.

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