workout of the day (wod)
OLYWOD 23/11-24
In 12 min
1 RM Narrow Grip OHS
E1,5MOM 6 – Go Light to Heavy (9 min)
1 Power Snatch Catch Pause – 3 sec
1 Hang Squat Snatch Pause – 3 sec
E2MOM 6 (12 min)
2 Squat Snatch
AMRAP Assault Bike
Built by Bengt Granaas
Teampass 23/11-24
Team of 2
1:00 ON 1:00 OFF*
Buy in every minute:4 line facing
burpees
60 Push press 50/35
50 T2B
40 Hang squat clean 50/35
30 Wall Walks
20 Clusters 50/35
10 Rope climbs
100/80 Cal Row
*Partner 1 works for 1 minute while partner 2 rest
Timecap 30min
WOD 22/11
STRENGTH
Every 1:30 x 6 Sets
2 Back Squats @80%
WORKOUT
“Koopa Troopa Beach” (RX’d)
Every 4 x 5 Sets
18/14 Calorie Row
12 Toes to Bar
6 Power Snatch 60/42,5
MAYHEM AFFILIATE
3-2-1…GO
WOD 21/11
BAR MUSCLE UPS: WEEK 6:
EMOM 8:
Freedom:
Even Minute: 4-6 Bar Muscle Ups
Odd Minute: 30-second Hollow Hold
Independence:
Even Minute: 5-7 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups
Odd Minute: 20-second Hollow Hold in Tuck Position
Liberty:
Even MInute: 9-12 Ring Rows
Odd Minute: 30 seconds of Sit Ups
WORKOUT
“Baby Park” (RX’d)
Every 7 x 3 Sets
15-12-9
Calorie Bike
60-48-36
Double Unders
(Womens Calories: 12-10-8)
MAYHEM AFFILIATE
3-2-1…GO
WOD 20/11
WORKOUT
“Coconut Mall” (RX’d)
10 Wall Balls 9/6
5 Burpee Box Jump Overs 60/50
-rest 1:00-
20 Wall Balls
10 Burpee Box Jump Overs
-rest 1:30-
30 Wall Balls
15 Burpee Box Jump Overs
-rest 2:00-
40 Wall Balls
20 Burpee Box Jump Overs
-rest 2:30-
50 Wall Balls
25 Burpee Box Jump Overs
MAYHEM AFFILIATE
3-2-1…GO
WOD 19/11
STRENGTH
5-4-3-2-1 Hang Squat Clean + Push Press
Set 1: 5 Hang Squat Cleans + 5 Push Press
Set 2: 4 Hang Squat Cleans + 4 Push Press
Set 3: 3 Hang Squat Cleans + 3 Push Press
Set 4: 2 Hang Squat Cleans + 2 Push Press
Set 5: 1 Hang Squat Clean + 1 Push Press
*Complete each complex unbroken.
WORKOUT
“Bowser’s Castle” (RX’d)
5 Rounds
15 Dumbbell Power Cleans 2×22,5/15
15 Dumbbell Bench Press 2×22.5/15
MAYHEM AFFILIATE
3-2-1…GO
WOD 18/11
STRENGTH
Every 1:30 x 6 Sets
2 Deadlift @80%
WORKOUT
Mario Kart (RX’d)
3 Sets
AMRAP 5
60 m Run
10 Pull-ups
60 m Run
15 V-ups
-Rest 3:00 between sets-
MAYHEM AFFILIATE
3-2-1…GO