workout of the day (wod)
OLYWOD 24/1-26
In 12 min – Build Weight
1 RM S2OH
EMOM 6 – Build Weight
5 Split Stance Press Behind Neck
2 Split Snatch
E1,5MOM 6 – Build Weight
2 Power Clean – 1 Squat Clean
Built by Bengt Granaas
TeamWOD 10:15
Teams of 2 (Share anyhow)
Part 1:
50 strict pullups
200m Farmer carry 2×32/24
100 DB bench press 2×22,5/15
200m Farmer carry
50 strict pullups
————————–
Part 2:
4 rounds
1000/850m row
20 Squat cleans 85/60
WOD 23/1
STRENGTH
Every 2:30 × 5
4 Back Squats @ 70%
WORKOUT
“Fran” (RX’D)
21-15-9
Thrusters 42,5/30
Pull Ups
MAYHEM AFFILIATE
3-2-1…GO
WOD 22/1
STRENGTH
Every 2:00 × 4 Set
4 Shoulder Press @ 65%
WORKOUT
“Pukie” (RX’D)
2 Sets
21/15 Calorie Bike
50 Double Unders
15/12 Calorie Bike
50 Double Unders
9/7 Calorie Bike
50 Double Unders
-rest 3:00 between sets-
MAYHEM AFFILIATE
3-2-1…GO
WOD 21/1
STRENGTH
Every 2:30 × 4
4 Deadlifts @ 70%
WORKOUT
“Core to Extremity” (RX’D)
3 Sets
2 Rounds
10 Toes to Bar
2 Wall Walks
10 Hang Power Snatches 35/25
-rest 2:00 between sets-
MAYHEM AFFILIATE
3-2-1…GO
WOD 20/1
WORKOUT
“Fitness in 100 Words” (RX’D)
As few sets as possible to finish (max 8 sets)
AMRAP 2
75 Lateral Burpee Over Bar
100/80 Calorie Row
-rest 1:00 between sets-
GYMNASTICS – Pull-Ups/Chest To Bar
EMOM x 9
Min 1: 6 Box Butterfly Circle Drill
Min 2: 6 Strict Scap Circles
Min 3: 8-10 Butterfly Pull Ups (or 4-6 Chest to Bar Pull Ups)
WOD 19/1
STRENGTH
Every 1:00 x 10
2 Touch-and-Go Power Snatch + 2 Overhead Squats @ RPE 6–7
WORKOUT
“Constantly Varied” (RX’D)
25x15m Shuttle Runs
50 Wall Balls 9/6
50 V-Ups
50 Wall Balls
25x15m Shuttle Runs
MAYHEM AFFILIATE
3-2-1…GO