workout of the day (wod)
WOD 21/10
GYMNASTICS – Pressing Test Week!
It’s time to see our hard work pay off.
How do your numbers compare to week one?
AMRAP 2
Level 1: Complete max effort wall walks [to your comfort level]
Level 2: Complete max effort kipping handstand push
Level 3: Complete max effort strict wall facing handstand push ups
Sets do not need to be completed unbroken.
WORKOUT
“Boilermakers” (RX’d)
5 Sets
10 Power Cleans 50/35
16 Back Rack Lunge 50/35
10 Power Cleans
-Rest 1:1 between sets-
MAYHEM AFFILIATE
3-2-1…GO
WOD 20/10
WORKOUT
“Big Ten”(RX’d)
4 Sets
400m Run
-Rest 1:00-
200m Run
-rest 45 seconds
100m Run
-rest 2:00 between sets
Or
Bike Option
4 Sets
25/20 Calorie Bike
-Rest 1:00-
15/12 Calorie Bike
-rest 45 seconds
10/8 Calorie Air Bike
-rest 2:00 between sets-
MAYHEM AFFILIATE
3-2-1…GO
StrengthWOD 19/10 18:15
A
4 sets
20 Alt. Single arm KB swings
Rest 30s
8 Goblet squat into curtsy lunges
Rest 30s
12 b-stance RDL into row (each arm)
Rest 2min
B
4 supersets
12 close grip KB chest press
20 over/under KB rows
MAYHEM MINI-PUMP – Core and Arms
3 sets:
15 L-Sit
-rest 30 secs-
25 Banded Tricep Press Downs
-rest 30 secs-
16 Alternating Leg V Ups (8 each side)
-rest 30 secs
-25 Banded Bicep Curls
-rest 1 minute between sets-
WOD 19/10 17:00
”Apple Orchard”
For Time:
1:00 Max Calorie Air Bike
1:00 Rest
Continue until 200/160 Calories (total) are accumulated.
MAYHEM MINI-PUMP – Core and Arms
3 sets:
:15s L-Sit
-rest 30 secs-
25 Banded Tricep Press Downs
-rest 30 secs-
16 Alternating Leg V Ups (8 each side)
-rest 30 secs-
25 Banded Bicep Curls
-rest 1 minute between sets-
OLYWOD 18/10-25
In 12 min
3 RM Push Press
Skill – Tall Split Jerk
E1,5MOM 6 (9 min)
2 Power Clean – 1 Split Jerk
EMOM 6
1 Clean & Jerk
Built by Bengt Granaas
Team WOD 18/10
Teams of 2
AMRAP 5
YGIG
3 Deadlift
2 Power Clean
1 Push Jerk
@70/50
REST
Team of 2
AMRAP 25 min
“YGIG”
50 m Farmers Walk 2x 24/16 kg
8 DB Snatch 22,5/15
12 Abmat Situps
6 DB Box Step Overs 22,5/15
WOD 17/10
STRENGTH
Build to a new 1RM Back Squat
WORKOUT
“Crisp Mornings” (RX’d)
21-18-15-12-9
Calorie Row
Double Kettlebell Front Rack Lunge Steps 2×24/16
Women Calories: 16-14-12-9-6
MAYHEM AFFILIATE
3-2-1…GO