workout of the day (wod)
WOD 18/11
STRENGTH
4 Sets
10 Bench Press
(build across sets by feel)
WORKOUT
“Tottenham Hotspur” (RX’d)
AMRAP 15
10/8 Calorie Row
10-15-20-25. . .
Push Ups
MAYHEM AFFILIATE
3-2-1…GO
WOD 17/11
WORKOUT
“Manchester United” (RX’d)
5 Sets
400m Run
20 GHDs (Or V-Ups)
20 Kettlebell Swings 24/16
-rest 2:00 between sets-
MAYHEM AFFILIATE
3-2-1…GO
StrengthWOD 18:15
3 sets
Wide grip pullups x5-8
SA lat pullovers x8-10
3 sets
SA DB bench press x10
SA DB rows x12/12
:30s SA Farmer hold R/L (50% of bw)
3 sets
SL supported hip hinges with DB x8
WOD 17:00
”Battlefield”
For time:
75 Double Unders
9 Power Cleans 85/57,5
75 Double Unders
7 Power Cleans 85/57,5
75 Double Unders
5 Power Cleans 85/57,5
75 Double Unders
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