workout of the day (wod)

WOD 21/1

STRENGTH 

Every 2:30 × 4 

4 Deadlifts @ 70%

WORKOUT

“Core to Extremity” (RX’D) 

3 Sets 

2 Rounds 

10 Toes to Bar 

2 Wall Walks 

10 Hang Power Snatches 35/25

-rest 2:00 between sets-

MAYHEM AFFILIATE 

3-2-1…GO

WOD 20/1

WORKOUT  

“Fitness in 100 Words” (RX’D) 

As few sets as possible to finish (max 8 sets) 

AMRAP 2

75 Lateral Burpee Over Bar 

100/80 Calorie Row 

-rest 1:00 between sets-

GYMNASTICS – Pull-Ups/Chest To Bar

EMOM x 9

Min 1: 6 Box Butterfly Circle Drill 

Min 2: 6 Strict Scap Circles 

Min 3: 8-10 Butterfly Pull Ups (or 4-6 Chest to Bar Pull Ups)

WOD 19/1

STRENGTH 

Every 1:00 x 10

2 Touch-and-Go Power Snatch + 2 Overhead Squats @ RPE 6–7

WORKOUT 

“Constantly Varied” (RX’D) 

25x15m Shuttle Runs 

50 Wall Balls 9/6

50 V-Ups 

50 Wall Balls  

25x15m Shuttle Runs

MAYHEM AFFILIATE 

3-2-1…GO

Funktionell Styrka 18/1 kl.18.15

Every 90 sec x4

Min 1. 15 m KB One Arm Overhead Walk Left!

Min 2. 15 m KB One Arm Overhead Walk Right!

Min 3. 20-30 sec/Side Copenhagen Planc Hold

Min 4. 10 Tempo Double Dumbbell RDLs (3 seconds down)

3 Rounds

8 Dual DB Turkish Situps

Rest 30 sec

8 Lying DB Pullover

Rest 30 sec

10 GHD ”Russian Twist”

Rest 1 min

WOD 18/1 kl.17.00

AMRAP 20

Teams Of 2

Athlet 1: Max Cal AB

Athlet 2: 

        8 Alt Toes To Bar

        6 Burpees to plate

        8 DB Snatch 22,5/15

       12 Boxjump Overs 60/50

”Stretch & Relax”

OLYWOD 17/1-26

In 12 min

Box Jump – increase height

E15SecOM5

1 Muscle Snatch

1 Power Snatch – NO FEET

E1,5MOM 9

2 Power Snatch

2 Sq.Snatch

2 OHS

Built by Bengt Granaas

TEAMWOD 17/1-26

–Malcolm in the Middle–

Teams of 2

4 Rounds

50/40 CalBike (shared)

25 Strict Pull Ups

50 Bench Press 60/40

Timecap 30 min