workout of the day (wod)
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
WOD 27/1
WORKOUT
“Soldiers and Sailors” (RX’D)
Every 1:00 x 10
200/175m Row
-rest 2:00-
Every 1:00 x 8
1 Clean and Jerk @ RPE 7
-rest 2:00-
Every 1:00 x 10
10 Bar Facing Burpees
MAYHEM AFFILIATE
3-2-1…GO
WOD 26/1
STRENGTH
Every 2:00 x 4 Set
3 Deadlifts @ 75%
WORKOUT
“Engine Company” (RX’D)
4 Sets:
20 Wall Balls 9/6
10 Box Jump Overs 60/50
10 Wall Balls
5 Box Jump Overs
-rest 2:00 between sets-
MAYHEM AFFILIATE
3-2-1…GO
WOD 25/2 17:00
Every 1:00 (15:00)
Minute 1: 30s Handstand Hold (back to wall)
Minute 2: 12 Kettlebell Swings (24/16)
Minute 3: 5 Box Jumps (75/60)
Mayhem mini-pump
3 ROUNDS
10 Standing Alternating Double DB Shoulder Press (each side)
-rest 30 seconds-
10 Bent Over Lateral Raises
-rest 30 seconds-
10 Standing KB Crush Grip Bicep Curls
-rest 30 seconds-
10 Tricep Dips
-Rest 2 minutes between rounds-
StrengthWOD 25/2 18:15
Build to a heavy DB complex (on both arms)
3 Deadlifts
3 hang snatches
3 snatches
Mayhem mini-pump
4 ROUNDS
10 Standing Alternating Double DB Shoulder Press (each side)
-rest 30 seconds-
10 Bent Over Lateral Raises
-rest 30 seconds-
10 Standing KB Crush Grip Bicep Curls
-rest 30 seconds-
10 Tricep Dips
-Rest 2 minutes between rounds-