workout of the day (wod)
OLYWOD 15/11-25
The CrossFit Total
In 15 min
1 RM Back Squat
In 15 min
1 RM Bench Press
In 15 min
1 RM Dead Lift
TEAMWOD 15/11-25
WORKOUT
– The Unknown Soldier –
Teams of 2
100 Front Rack Lunges 35/25 *
50 Synchro Toes to Bar
100 Front Squats 35/25 *
25 Synchro Toes to Bar
100 Back Squats 35/25 *
30 m Handstand Walk (or 8*
Wall Walks)
* = split anyhow
Timecap 25min
WOD 14/11
WORKOUT
“Open 19.4” (RX’d)
3 Rounds
10 Power Snatches 42,5/30
12 Bar Facing Burpees
-rest 3:00-
3 Rounds
10 Bar Muscle Ups
12 Bar Facing Burpees
(12 minute time cap, including rest)
ACCESSORY
3 Sets
10 Dumbbell Bench Press (RPE 7)
-rest 30 secs
12 Barbell Bent Over Row (RPE 7)
-rest 30 secs
12-15 Bench Dumbbell Flies (RPE 5)
-rest 1:00 between sets-
MAYHEM AFFILIATE
3-2-1…GO
WOD 13/11
STRENGTH
Every 2:30 x 5 Sets
10 Front Squats
(build across sets by feel)
WORKOUT
“Freedom Isn’t Free” (RX’d)
6 Sets
1:00 Max Shuttle Run
1:00 Max GHDs (Or V-Ups)
1:00 Rest
MAYHEM AFFILIATE
3-2-1…GO
WOD 12/11
GYMNASTICS – HANDSTAND/GRIP (WEEK 3)
2 Sets Of
AMRAP 4
20 Wall Facing Handstand Shoulder Taps
30 m Plate Pinch Walking Carries 15/10 kg
Rest 1:00 b/t Sets
WORKOUT
“Moment of Silence” (RX’d)
4 Rounds
15/12 Calorie Row
4 Wall Walks
-into-
10 Rope Climbs (Or 30 Strict Pull Ups)
MAYHEM AFFILIATE
3-2-1…GO
WOD 11/11
WORKOUT
“CHAD 1000X”
For Time:
1000 Box Step Ups (50cm)
Use a 20/15kg vest/ruck backpack if available
Option 2
“Bert” (RX’d)
50 Burpees
400m Run
100 Push Ups
400m Run
150 Walking Lunges
400m Run
200 Air Squats
400m Run
150 Walking Lunges
400m Run
100 Push Ups
400m Run
50 Burpees
MAYHEM AFFILIATE
3-2-1…GO
WOD 10/11
STRENGTH
Every 1:30 x 6 Sets
Power Clean + Jerk (@ 80-85%)
WORKOUT
“Honor and Respect” (RX’d)
AMRAP 12
60 Deadlifts 42,5/30
40 Hang Power Clean and Jerks 42,5/30
20 Thrusters 42,5/30
Max Calorie Bike in remaining time
MAYHEM AFFILIATE
3-2-1…GO