workout of the day (wod)
WOD 3/12
STRENGTH
Every 2:00 x 5 Sets
2 Snatch @ 75–80%
WORKOUT
“The Winter Warlock” (RX’d)
AMRAP 2
15/12 Calorie Bike
12 Alternating Dumbbell Snatches 22,5/15
Max Burpee over Dumbbell in remaining time
-rest 1:00 between sets-
* Continue until 75 Burpee over Dumbbell are complete
MAYHEM AFFILIATE
3-2-1…GO
WOD 2/12
WORKOUT
“Hermey the Elf” (RX’d)
25 Box Step Ups 60/50
50 GHDs (Or Stick Sit Ups)
25 Box Jumps 60/50
50 V-Ups
25 Box Jump Overs 60/50
50 Sit Ups
25 Box Step Ups 60/50
MINI PUMP – Lower Push
4 Sets
:30 Second Wall Sit
-rest 30 seconds-
20 Front Foot Elevated Split Squat 10cm (10 each side) @ RPE 7/10
-rest 1:00 between sets-
MAYHEM AFFILIATE
3-2-1…GO
WOD 1/12
STRENGTH
5 Sets
6 Shoulder Press
-build across sets by feel-
WORKOUT
“Jack Frost” (RX’d)
4 Sets
15/12 Calorie Row
15 Thrusters 35/25
15 Chest to Bar Pull Ups
-rest 1:1 between sets-
MAYHEM AFFILIATE
3-2-1…GO
StrengthWOD 18:15
Team of 2 ”pump sesh’!”
150 cal ski or row
150 Wall balls
150 Double DB step back lunges 2×15/10
-Rest 3 min-
5 rounds each (you go I go)
8 pullups
16 DB snatch 22,5/15
-Rest 3 min-
150 DB bench press 2×15/10
150 DB shoulder to overhead 2×15/10
WOD 30/11 17:00
”Mayhem racing”
1000m Ski or row
-Then –
4 Rounds:
50m Farmers Carry 2×32/24
25m Burpee Broad Jumps
25 Wall Balls 9/6
OLYWOD 29/11-25
Pre lifting
OHS
Hi H Power snatch
Hi H Squat Snatch
Snatch Drop
Weight Lifting
1 RM Snatch
Built by Bengt Granaas
WOD 28/11
STRENGTH
3 Sets
12 Back Rack Lunges (per leg)
-build across sets based on feel
WORKOUT
“Mac & Cheese” (RX’d)
25 Burpee over Bar
75 Thrusters 20/15
25 Burpee over Bar
MAYHEM AFFILIATE
3-2-1…GO