workout of the day (wod)

Functional Strength kl.18.15

AMRAP 15

YGIG

15 m Sled Push (+50/+30) +5-10 kg/round

Rest 30 sec

8/8 One arm bench press

Rest 30 sec

10 Toes to rings

3 Rounds

8/8 KB One leg Twist box step ups

30 Banded Triceps Press

Rest 1 min

8/8 KB Windmill

10/10 Banded Pallof press

Rest 1 min

WOD 1/2 kl.17.00

AMRAP 18

YGIG 

15 m Sled Push (+60/40)

8 Push Jerk 50/35

10 Toes to rings

20 Abmat Situps

Copenhagen Planc

20 sec x3/side

OLYWOD 31/1-26

In 12 min – Build Weight

3 RM Bench Press – unstable

15 ON 30 OFF x 6

OH Hold @ 50/35kg

E1,5MOM 6 – Build Weight

1 Squat Clean & Jerk – increase weight by 10/5kg each round

Remaining time

Squat Clean – build weights

Built by Bengt Granaas

TEAMWOD 31/1-26

WORKOUT – First on Scene

FREEDOM 

Teams of 2

250 Wall Balls 9/6

200/175/150 Calorie Row

100 Box Jumps 60/50

50 Dumbbell Thrusters 2×22.5/2×15

(Scored by Time)

Timecap 40min 

WOD 30/1

WORKOUT 

“Open 11.1” (RX’D)

AMRAP 10

15 Power Snatch 35/25

30 Double Unders

GYMNASTICS – OPEN PREP: TOES TO BAR

75 Toes to Bar for Time 

*At the top of every minute, perform an 8/6 Cal Row Or Ski(including first minute) 

*10 minute Cap

MAYHEM AFFILIATE 

3-2-1…GO

WOD 29/1

STRENGTH

Every 2:00 × 4 

3 Shoulder Press @ 70%

WORKOUT

“Devil Dogs” (RX’D) 

Teams of 2 (1:1) 

50-40-30-20-10 Calorie Bike* 

*40-32-24-16-8 Women’s Calories

Partner one completes a set, then Partner two completes the same set.

MAYHEM AFFILIATE 

3-2-1…GO

WOD 28/1

STRENGTH 

Every 2:00 × 4 Set

3 Back Squats @ 75%

WORKOUT

“Thin Blue Line” (RX’D) 

4 Sets: 

AMRAP 3

15 m Single Arm Overhead Walking Lunge 22,5/15

Max Rounds 

5 Strict Pull Ups

10 Push Ups 

10 Abmat Sit Ups 

-rest 1:00 between sets-

MAYHEM AFFILIATE 

3-2-1…GO