workout of the day (wod)
StrengthWOD 1/6 18:15
A
3 sets
15m Double KB FR carry
6 Double KB FR squats
6 Double KB FR step ups
15m Double KB FR carry
6 Double KB FR squats
6 Double KB FR step ups
15m Double KB FR carry
Rest 2-3min b/t sets
B
4 sets
5 chin ups RPE8 (weighted if needed)
10 DB hammer curls RPE8
Rest as needed
C
6 rounds of Max Effort, alternating between exercises [40 seconds of work/20 seconds of rest]
L1: Heel Assist Box Dips/Inchworm to Push Up
L2: Heel Box Ring Dips/Ring Support Tuck Ups
L3: Ring Dips/Ring Support Tuck Ups
Wod 1/6 17:00
”Parris island”
Teams of 2
3 Rounds
50 Burpee Box Jump Overs (50cm)
Reps of Back Squats Totaling 2200/1800kg
*You can take the bar from the rack
**Split reps as desired**
Partners can choose the weight on their barbell and can have different weights for each partner. 2000kg total for male teams could be 40 reps at 50kg or 25 reps at 80kg. Bar weight is allowed to be changed across sets.
– Repeat from June 2nd, 2023 –
Strength
6 rounds of Max Effort, alternating between exercises [40 seconds of work/20 seconds of rest]
L1: Heel Assist Box Dips / Inchworm to Push Up
L2: Heel Box Ring Dips/Ring Support Tuck Ups
L3: Ring Dips / Ring Support Tuck Ups
Team of 2, 31/5-25
Team of 2
TC 40min
FT
100m run
20 Power Clean @ 70/50kg
100m run
20 Front Squats @ 60/40kg
100m run
20 Squat Snatch @ 40/20kg
100m run
TC 8min
-into-
IGYG
10 rounds
FT
6 Wall Balls 9/6kg
4 Pull Ups
2 Squat Cleans 70/50kg
1 DL 100/70kg
TC 12min
-into-
Buy in 2000m row
50 Push Ups
40 Sit Ups
30 T2B / V-ups
20 Box Jump Over 70/60cm
10 DDB S2OH 22,5/15kg
Buy out 2000m row
TC 20min
Built by Bengt Granaas
OLYWOD 31/5-25
In 12min
2 RM Unstable Z-Press – Rubber band
EMOM 8 – Build weights
Odd – 2 Snatch Balance
Even – 2 Snatch Drop
EMOM 6
4 Front Squats @ 60/45kg
EMOM 4
2 Snatch
Built by Bengt Granaas
WOD 30/5
STRENGTH – Week 10
Max Rep Bench Press (weight increased from last week)
-rest 1:00-
Burn Out Set (50% of weight above)
WORKOUT
“Benning” (RX’d)
3 Rounds
15 Deadlifts 85/60
12 Handstand Push Ups
9 Chest to Bar Pull Ups
-@ 7:00-
3 Rounds
12 Deadlifts 100/70
9 Handstand Push Ups
6 Bar Muscle Ups
MAYHEM AFFILIATE
3-2-1…GO
WOD 29/5
STRENGTH – Week 10
20 Rep Back Squat (weight increased from last week)
WORKOUT
“Pendleton” (RX’d)
10-9-8-7-6-5-4-3-2-1
15m Shuttle Runs
10 GHDs After Each Set /Or 12 V-Ups
MAYHEM AFFILIATE
3-2-1…GO
WOD 28/5
STRENGTH
Every 1:30 x 6 Sets
1 Squat Snatch @85%+
-into-
3 Sets Of 3x:
1 Snatch Deadlift + 1 Snatch Pull @80% of Snatch 1RM
WORKOUT
“Bethesda” (RX’d)
Every 4:00 x 4 Sets
60 Double Unders
10 Burpee Box Get Overs 75/60
6 Power Snatch 60/42.5
MAYHEM AFFILIATE
3-2-1…GO