workout of the day (wod)
WOD 24/11
WORKOUT
“Golden Gophers” (RX’d)
1-2-3-4-5-6-7-8-9-10
Devils Press 2×22,5/15
10/8 Calorie Bike after each set.
ACCESSORY
5 Sets Of
2/Side Turkish Get-Ups
*Use a weight that is challenging but allows for good form throughout reps
MAYHEM AFFILIATE
3-2-1…GO
WOD 23/10
GYMNASTICS – Pulling Test Week!
It’s time to see our hard work pay off. How do your numbers compare to week one?
AMRAP 2
Level 1: Max effort Ring Rows
Level 2: Max effort Kipping Ring Pull Ups
Level 3: Max effort Kipping Ring Muscle Ups
Sets do not need to be completed unbroken.
WORKOUT
“Ducks” (RX’d)
100 Double Unders
25 Handstand Push Ups
25 Box Jump Overs, 50cm
10 Wall Walks
25 Box Jump Overs
25 Handstand Push Ups
100 Double Unders
MAYHEM AFFILIATE
3-2-1…GO
WOD 22/10
WORKOUT
“Fighting Illini” (RX’d)
AMRAP 8
50/40 Calorie Row
Max Rounds:
15 Push Ups
15 Toes to Bar
-rest 4:00-
AMRAP 8
50/40 Calorie Row
Max Rounds:
10 Burpee Over Bar
10 Overhead Squats 35/25
ACCESSORY
Accumulate 4 minutes of a front rack hold at a challenging weight
-rest as needed between breaks-
MAYHEM AFFILIATE
3-2-1…GO
WOD 21/10
GYMNASTICS – Pressing Test Week!
It’s time to see our hard work pay off.
How do your numbers compare to week one?
AMRAP 2
Level 1: Complete max effort wall walks [to your comfort level]
Level 2: Complete max effort kipping handstand push
Level 3: Complete max effort strict wall facing handstand push ups
Sets do not need to be completed unbroken.
WORKOUT
“Boilermakers” (RX’d)
5 Sets
10 Power Cleans 50/35
16 Back Rack Lunge 50/35
10 Power Cleans
-Rest 1:1 between sets-
MAYHEM AFFILIATE
3-2-1…GO
WOD 20/10
WORKOUT
“Big Ten”(RX’d)
4 Sets
400m Run
-Rest 1:00-
200m Run
-rest 45 seconds
100m Run
-rest 2:00 between sets
Or
Bike Option
4 Sets
25/20 Calorie Bike
-Rest 1:00-
15/12 Calorie Bike
-rest 45 seconds
10/8 Calorie Air Bike
-rest 2:00 between sets-
MAYHEM AFFILIATE
3-2-1…GO
StrengthWOD 19/10 18:15
A
4 sets
20 Alt. Single arm KB swings
Rest 30s
8 Goblet squat into curtsy lunges
Rest 30s
12 b-stance RDL into row (each arm)
Rest 2min
B
4 supersets
12 close grip KB chest press
20 over/under KB rows
MAYHEM MINI-PUMP – Core and Arms
3 sets:
15 L-Sit
-rest 30 secs-
25 Banded Tricep Press Downs
-rest 30 secs-
16 Alternating Leg V Ups (8 each side)
-rest 30 secs
-25 Banded Bicep Curls
-rest 1 minute between sets-
WOD 19/10 17:00
”Apple Orchard”
For Time:
1:00 Max Calorie Air Bike
1:00 Rest
Continue until 200/160 Calories (total) are accumulated.
MAYHEM MINI-PUMP – Core and Arms
3 sets:
:15s L-Sit
-rest 30 secs-
25 Banded Tricep Press Downs
-rest 30 secs-
16 Alternating Leg V Ups (8 each side)
-rest 30 secs-
25 Banded Bicep Curls
-rest 1 minute between sets-