workout of the day (wod)
WOD 1/12
STRENGTH
5 Sets
6 Shoulder Press
-build across sets by feel-
WORKOUT
“Jack Frost” (RX’d)
4 Sets
15/12 Calorie Row
15 Thrusters 35/25
15 Chest to Bar Pull Ups
-rest 1:1 between sets-
MAYHEM AFFILIATE
3-2-1…GO
StrengthWOD 18:15
Team of 2 ”pump sesh’!”
150 cal ski or row
150 Wall balls
150 Double DB step back lunges 2×15/10
-Rest 3 min-
5 rounds each (you go I go)
8 pullups
16 DB snatch 22,5/15
-Rest 3 min-
150 DB bench press 2×15/10
150 DB shoulder to overhead 2×15/10
WOD 30/11 17:00
”Mayhem racing”
1000m Ski or row
-Then –
4 Rounds:
50m Farmers Carry 2×32/24
25m Burpee Broad Jumps
25 Wall Balls 9/6
OLYWOD 29/11-25
Pre lifting
OHS
Hi H Power snatch
Hi H Squat Snatch
Snatch Drop
Weight Lifting
1 RM Snatch
Built by Bengt Granaas
WOD 28/11
STRENGTH
3 Sets
12 Back Rack Lunges (per leg)
-build across sets based on feel
WORKOUT
“Mac & Cheese” (RX’d)
25 Burpee over Bar
75 Thrusters 20/15
25 Burpee over Bar
MAYHEM AFFILIATE
3-2-1…GO
WOD 27/11
WORKOUT
“Big Steve” (RX’d)
Teams of 2
AMRAP 20
5 Rounds (each):
20/15 Calorie Row
20 GHDs (Or V-Ups)
One partner starts on rower, one starts on GHD. Switch when reps are completed.
-into
Max reps Bench Press 70/42,5 in remaining time.
*Partner must dead hang from the pull up bar while the other partner benches
ACCESSORY
Accumulate 4:00 Of
Front Rack Hold At A Challenging Weight
-rest as needed between breaks
MAYHEM AFFILIATE
3-2-1…GO
WOD 26/11
STRENGTH
Every 2:00 x 7 Sets
1 Clean + 1 Jerk (@ 80–85%)
WORKOUT
“Candied Yams” (RX’d)
10 Rounds
10 Deadlifts 60/42,5
30 Double Unders
MAYHEM AFFILIATE
3-2-1…GO