workout of the day (wod)
WOD 2/4
WORKOUT
“Manark”
For time
150m Run
10 Box Jump Overs 75/60
20 Kettlebell Swings 24/16
150m Run
12 Box Jump Overs
24 Kettlebell Swings
150m Run
14 Box Jump Overs
28 Kettlebell Swings
150m Run
16 Box Jump Overs
32 Kettlebell Swings
ACCESSORY
5 Sets Of
4 Turkish Get-up
MAYHEM AFFILIATE
3-2-1…GO
WOD 1/4
STRENGTH
20 Rep Back Squat
WORKOUT
“Dee Dee”
AMRAP 2 x 5 Sets
12/10 Bike Calories
10 Front Squats 50/35
Max reps in remaining time, Bar Facing Burpees
Rest 2 mins
MAYHEM AFFILIATE
3-2-1…GO
WOD 31/3
GYMNASTICS: Ring Dips
AMRAP 6
2 Strict Ring Dips
6 Burpees
4 Strict Ring Dips
6 Burpees
6 Strict Ring Dips
6 Burpees …
WORKOUT
“Dexter”
10 rounds for time of
35 Double Unders
7 Toes-to-bars
2 Wall Walks
MAYHEM AFFILIATE
3-2-1…GO
Funktionell styrka 30/3 kl.18.15
For Time:
100 Hang Power Cleans 60/42,5
Every time you drop the bal you must rest 30-second before starting again.
MAYHEM MINI-PUMP – Core
Work:
4 sets:
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
-rest 30 seconds-
7 Around the Worlds (each side)
-rest 30 seconds-
10 Standing Banded Pallof
Press (each side)
-Rest 2 minutes between rounds-
WOD 30/3 kl.17.00
“Numbuh Five”
Freedom (RX’d)
Teams of 2
2000/1750m Row
-into-
4 rounds
30 m Front Walking Lunge
42,5/30
40 Box Jump Overs 60/50
-into-
2000/1750m Row
Teamwod 29/3-25
Team of 2
200m Farmer carry KB’s32/24
together
50 Box jump over 60/50
25 Single arm devils press 22,5/15
(Same weight and height on everything)
2x
200m Run together w.DB
40 Box step ups w. DB
20 Sync DB snatch
4x
100m Run together
20 Sync alt.DB hang clean & jerks
10 Burpee box jump overs
25 Single arm devils press
50 Box jump overs
200m Farmer carry KB’s
together
Time cap: 40
OLYWOD 29/3-25
In 12 min
1 Unstable OHS with rubberbands – build weights
In 8 min
Strict KB Shoulder 2 OH -1RM
EMOM 8 – Primer
Mirko Zanni – The Tall Snatch Drop
EMOM 8
1 Split Snatch
Built by Bengt Granaas