workout of the day (wod)
WOD 9/5
STRENGTH
Every 1:00 x 5
5 Power Cleans (50-55%) (Singles)
-rest 1:00-
Every 1:00 x 5
3 Power Cleans (60-65%) (Singles)
-rest 1:00-
Every 30-seconds x 5
1 Power Cleans (70-75%)
WORKOUT
“Bad Annie” (RX’d)
100-80-60-40-20
Double Unders
50-40-30-20-10 Sit-ups
MAYHEM AFFILIATE
3-2-1…GO
WOD 8/5
WORKOUT
“Wynonna Judd” (RX’d)
6 Sets
10/8 Calorie Bike (sprint)
14 Barbell Step Back Lunges 42,5/30
15m Broad Jump (Or 15 Russian Kettlebell Swings 32/24
-rest 3:00 between sets-
MAYHEM AFFILIATE
3-2-1…GO
WOD 7/5
STRENGTH
5 sets (3 Position Snatch):
1 High Hang Snatch +
1 Hang Snatch +
1 Snatch
(Don’t exceed 70% of 1RM Squat Snatch)
WORKOUT
“Isabel” (RX’d)
For Time
30 Power Snatch 60/42,5
MAYHEM AFFILIATE
3-2-1…GO
WOD 6/5
WORKOUT
“Dolly Parton” (RX’d)
AMRAP 30
400m Run
5 Rounds of “Strict Cindy”
MAYHEM AFFILIATE
3-2-1…GO
Funktionell styrka 18.15
Every 1:00 (16:00)
Minute 1: 0:30 Handstand Hold
Minute 2: 12 Kettlebell Swings
Minute 3: 5 Box Jumps
WORKOUT –
2 Rounds
1000m Row
5 Half Kneeling Kettlebell Windmill (each side)
2000m Assault Bike
45 sec Passive Hang
5 ATG Split Squats (each leg)
– no weight – 3 sec pause in bottom working
Mini-Pump – Core Work:
3 sets:
8 Strict TTB
12 Kettlebell Side Bend (each side)
8 Alt. V-Ups + V-Up
:45 sec Overhead DB Hold (each side)
*Rest 2:00 b/t sets
WOD KL.17.00
“The undiscovered country”
Teams of 2
100/80 Calorie Row
100 DB Bench Press (2×15/10)
60 chest to bar pull-ups
80/64 Calorie Row
80 DB Bench Press (2×22,5/15)
40 strict pull-ups
60/48 Calorie Row
60 DB Bench Press (2×30/22,5)
20 burpee pull-ups
(Split all reps as desired)
Mayhem affiliate
3-2-1 Go!
OLYWOD 4/5-24
For 12 min
1 RM Unstable OHS – BB/rubberband
EMOM 8
Odd – 1 Snatch High Pull – 1 Hang Power Snatch
Even – 1 Snatch High Pull – 1 Hang Squat Snatch
EMOM 6
1 Snatch
Accessory work
Sissy Squats
5 rounds x 3-5reps
Built by Bengt Granaas