workout of the day (wod)
WOD
STRENGTH
Every 1:00 x 5
5 Power Snatch (50-55%) (Singles)
-rest 1:00-
Every 1:00 x 5
3 Power Snatch (60-65%) (Singles)
-rest 1:00-
Every 30-seconds x 5
1 Power Snatch (70-75%)
WORKOUT
“Captain Kirk” (RX´d)
Tabata (20 secs on/10 secs off)
100 Back Squats 42,5/30
-straight into,
100 Abmat Sit Ups
MAYHEM AFFILIATE
3-2-1…GO
WOD 1/5
WORKOUT
“The Search for Spock” (RX’d)
AMRAP 15
9-15-21-27
Alt Dumbbell Snatches 22,5/15
Dumbbell Step Back Lunges 22,5/15
-in remaining time
Max Rounds:
2 Wall Walks
50 Double Unders
ACCESSORY
3 Sets
10-15 Hip Extensions
10 Bulgarian Split Squats (each)
10 Landmine Press (each)
MAYHEM AFFILIATE
3-2-1…GO
WOD 30/4
STRENGTH
5 Unbroken Sets:
3 Clean Grip Deadlifts + 2 Hang Squat Cleans + 1 Push Jerk
*Building Sets (Don’t exceed 70% of 1RM Squat Clean)
WORKOUT
“The Wrath of Khan” (RX’d)
For Time: (Partition as desired)
100/80 Calorie Bike
100/80 Calorie Row (OR Ski)
MAYHEM AFFILIATE
3-2-1…GO
WOD
WORKOUT
“Star Trek: The Motion Picture” (RX’d)
AMRAP 12
200m Run
10 Strict Pull-Up
-Rest 2 Min
AMRAP 12
200m Run
20 Push-Up
-Rest 2 Min
AMRAP 12
200m Run
30 Air Squat
– 2 options –
#1 at bodyweight
#2 with Vest 9/6 (advanced)
Scoring: The 200m run is worth 4 reps. Every 50m run is a rep.
* Repeat May 1st, 2023
MAYHEM AFFILIATE
3-2-1…GO
WOD
WORKOUT – Ironhide
Freedom (RX’d):
Every 3:00 (8 sets)
- 10 Burpee Over Bar
- 4 Squat Cleans (83/56kg) (65-70% of today 1 RM)
- 10 Box Jump Overs (60/50cm)
Independence:
Every 3:00 (8 sets)
8 Burpee Over Bar
4 Squat Cleans (70/48kg)
10 Box Jump Over (50/40cm)
Liberty:
Every 3:00 (8 sets)
10 Up Downs
8 Dumbbell Squat Cleans (light)
10 Box Step Ups (50/40cm)
ACCESSORY – Devils Tabata Core
- V-ups (Alternating)
- Side Plank L (dyn)
- Side Plank R (dyn)
- Russian Tvist
4 sets: 30s on, 15s off.
StrengthWOD KL.18.15
10-8-5-3
Front squats
4 sets
8 Sandbag step back lunges + 8 sandbag squats (Bear hug hold)
*10 clamshell side plank hip thrusts after each set
-rest as needed-
4 Rounds
10 Standing Single Arm DB Press
10 Standing DB Lateral Raise
10 GHD Hip Raise
-Rest 3 min b/t rounds-
OLYWOD 27/4-24
For 12 min
3 RM Sots Press
EMOM 8
Odd – 1 Power Snatch Catch – Into OHS
Even – 1 Low Catch Squat Snatch
EMOM 6
1 Snatch – 1 Hang Snatch – Build Weight
Accessory work
Sissy Squats
5rounds x 3-5reps
Built by Bengt Granaas