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. 1 Snatch High Pull – 1 Squat Snatch
  2. 1 Snatch High Pull – 2 Squat Snatch
  3. 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