workout of the day (wod)
WOD 17/9
STRENGTH
Clean & Jerk Complex:
4 Sets Of
Clean + Front Squat + Split Jerk (Or Push Jerk) @75-80%
Post:
3 Sets Of
10 Seated Single Arm Rows with Band (each side)
WORKOUT
“Broadhead” (RX’d)
21-15-9-9
Thrusters 42,5/30
Lateral Burpees over the Bar
MAYHEM AFFILIATE
3-2-1…GO
WOD 16/9
GYMNASTICS:
Pulling (Week 4)
EMOM x 8
Odd minute: Complete 30% of your 1 rep max effort from week one of Ring Muscle Ups
Even minute: 30 second Hang On Rig
WORKOUT
“The Stalk” (RX’d)
AMRAP 20
20/16 Calorie Row
15 m Farmers Carry 2×22,5/15
* Add 15 m after each round
MAYHEM AFFILIATE
3-2-1…GO
WOD 15/9
STRENGTH
Squat (Wave 3)
2 Sets Of
3-2-1
Back Squat @75-85-90% then 80-85-90%
Post:
3 Sets Of
10 Barbell Rows (supinated grip)
WORKOUT
“Full Draw” (RX’d)
6 Rounds For Time
8 Dumbbell Box Step Overs 2×22,5/15 (50cm)
12 Alternating Dumbbell Snatches 22,5/15
48 Double Unders
MAYHEM AFFILIATE
3-2-1…GO
Funktionell Styrka 14/9 kl.18.15
3 Rounds
12 DB Romanian Deadlift
Rest 30 sec
12 DB Box step overs
Rest 30 sec
75 m Farmers Walk
Rest 30 sec
12 Alternating Shoulder Raises
Rest 2:00 Between rounds
Every 1:30 x3
1) 6/6 KB Rotational press out
2) 8/8 DB One leg good morning
3) 12-15 DB Hamstring curls
4) 6 Goblet Squat HEAVY!
WOD 14/9 kl.17.00
“THREE WISE MEN”
Handstand Hold
20 sek x5
👳🏻♂️👳🏻♂️👳🏻♂️
Three AMRAPs in 16 minutes
AMRAP in 4 minutes
5 Hang Squat Snatches 60/42,5
10 Bar-Facing Burpees
Rest 2 minutes
Then, AMRAP in 4 minutes
10 Power Cleans 60/42,5
20 Pull-Ups
Rest 2 minutes
Then, AMRAP in 4 minutes
15 Box Jump-Overs 60/50
30 Wall Ball Shots 9/6
TEAM of 2, 13/9-25
WOD 1
40 Sync Wall Balls (9/6 kg)
30 Pull-ups
30 Box Jump Overs (60/50)
30 Kettlebell Swings (24/16 kg)
30 Push-ups
30 Dumbbell Snatch (15/arm, 22.5/15 kg)
30 Sit-ups
30 Cal Row
TC: 12min
-INTO-
In 5 min
1 RM Clean
-INTO-
WOD 2
20 Sync Deadlifts – 60/40 kg
Split anyhow
30 Power Cleans – 60/40 kg
30 Front Squats – 60/40 kg
20 Shoulder-to-Overhead – 60/40 kg (push press or jerk)
20 Bar-Over Burpees
20 Hang Power Snatch – 40/30 kg
10 Thrusters – 40/30 kg
TC:10min
TTC: 27min
Built By Bengt Granaas
OLYWOD 13/9-25
In 12min
5 RM Bench Press
EMOM 6
Power Snatch Catch Pause – P: 3-5sec
EMOM 6
Squat Snatch Catch Pause – P: 3-5sec (P is in Squat Pos)
EMOM 6
1 Snatch Balance – 1 Hang Squat Snatch
Built by Bengt Granaas