workout of the day (wod)
Functional Strength 8/12 kl.18.15
3 Rounds
10/10 KB Lunges w band
Rest 30 sec
10 Kneeling triceps extension
Rest 30 sec
6-10 Toes to rings
Rest 1 min
EMOM 12
- 8 KB Staggered Stans Deadlitfs Left!
- 8 KB Staggered Stans Deadlitfs Right!
- 10 Waiter Curls
WOD 8/12 kl.17.00
”Snow Miser”
Every 1:00 (24:00)
Minute 1 – 20 Wall Balls 9/6
Minute 2 – 7,5 m Handstand Walk (or 2 Wall Walks)
Minute 3 – 8×15 m Shuttle Runs
Minute 4 – 5 Hang Power Cleans 85/60
OLYWOD 6/12-25
In 12 min
Unstable OHS w. Rubberband
Pre Lifting
Hi Hang High Pull
Hi Hang High Pull Turnover
OHS
1st and 2nd Pull
EMOM 6
1 Power Snatch Catch Pause
1 Hang Squat Snatch
Weight: 70-80% of 1 RM Sq.Snatch
EMOM 6 – Tempo
Odd – 1 Power Snatch – 1 Hang Power Snatch – 1 Squat Snatch – 1 Hang Squat Snatch – 1 OHS
Even – 3 Jumping Squats
Built by Bengt Granaas
TEAMWOD 6/12-25
Team of 2
50/46/42 cal row (MM/MF/FF)
2x
30 Sync Wall Balls 9/6
20 C2B / Pull Ups
15 Burpee Box Jumps 60/50
5 Rope Climbs
50/46/42 cal row
2x
10 Squat Cleans @60/40
20 Burpees over bar
25 T2B
30 Sync Wall Balls 9/6
50/46/42 cal row
TC: 35
WOD 5/12
GYMNASTICS – HANDSTAND/GRIP (WEEK 6)
AMRAP 7
Ascending ladder of reps 1-2-3-4-5-6-etc…
Walk Walk + Shoulder Taps [right/ left =1 rep]
After EVERY round, complete
30m Farmers Carry 32.5/22.5
WORKOUT
“Yukon Cornelius” (RX’d)
3 Rounds
7 Deadlifts 125/85
14 Handstand Push Ups
21 Toes to Bar
MAYHEM AFFILIATE
3-2-1…GO
WOD 4/12
WORKOUT
“Bumble” (RX’d)
Every 2:00 x 6 Sets
15 Air Squats
50 Double Unders
15 Air Squats
ACCESSORY – “Shock Method”
3 Sets
6 Bench Press (Heavy)
12 Push Ups
25 Bench Dumbbell Fly (light)
-Rest 2:00 to 2:30 between sets-
MAYHEM AFFILIATE
3-2-1…GO
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