workout of the day (wod)
Wod 1/7
4 set Every 2 min:
2 DL @ 88% av 1 RM
4 Bounding Jumps
Workout: ”Louisville Colonels”
For Time:
25 Burpees over rower
500 m Row
25 Burpees over rower
WOD 30/6
4 sets:
2 Hang Snatch + 1 Overhead Squat @75% of Snatch 1RM
-complete 1 set every 1:30-
2:00-
WORKOUT – The Dudes
Freedom (RX’d)
5 Rounds
18/14 Calorie Air Bike
15 GHDS
9 Double Dumbbell Step Ups 22,5/15 – 60/50 cm
StrengthWOD 18:15
A
Box squats 9-9-7-7-5-5
GHD Nordic curls x8-10 after each set
B
Take 10 minutes to practice sled pushes, building up to a moderate weight.
C
4 sets:
15 Kettlebell Side Bend (each side)
-rest 30 seconds-
12 Strict Hanging Leg Raise
-rest 30 seconds-
15m DB goblet carry
-rest 2min b/t rounds-
WOD 17:00
”Phoenix Flames”
Every 2:00 (8 sets)
12 Box Jump Overs (60/50)
16 Wall Ball Sit Ups (9/6)
Accessory:
Take 10 minutes to practice sled pushes, building up to a moderate weight.
OLYWOD 28/6-25
In 12min – Complex
1 RM of: Unstable Back Lunges (Left leg) – 1 Back Squat – Unstable Back Lunges (Right Leg)- Rubber band
E1,5MOM 9 – Build weights (13,5min)
- 1 Snatch High Pull – 1 Squat Snatch
- 1 Snatch High Pull – 2 Squat Snatch
- 1 Snatch High Pull – 3 Squat Snatch
Remaining time, no time:
Front Squat 50% of max
20 – 10 -10
Rest 2min between sets
Built by Bengt Granaas
Team of 2, 28/6-25
Team of 2
10 rounds each of
6 Wall Ball 9/6kg
3 Push Ups
1 DL
TC20 min
1 min rest
Chipper -Fast & Furious
FT – TC20min
60 Cal Row / Bike / Ski
50 Deadlifts @ 80/55 kg
40 Burpee Over Bar
30 Hang Power Cleans @ 60/40 kg
20 Barbell Front Squats @ 60/40 kg
10 Shoulder-to-Overhead @ 60/40 kg
100 Double Unders (200 Single Unders)
Built by Bengt Granaas
WOD 27/6
STRENGTH
1RM Clean and Jerk
WORKOUT
“Chicago Slice” (RX’d)
For Time:
150 Double Unders
50 Chest to Bar
50 Back Squats 42,5/30
50 Kettlebell Swings 24/16
150 Double Unders
MAYHEM AFFILIATE
3-2-1…GO