workout of the day (wod)
OLYWOD 11/10-25
In 12 min
Heavy Snatch High Pull Drop
E1,5MOM 6 (9 min)
2 Power Snatch – 1 Squat Snatch
EMOM 6
1 Split Snatch
Built by Bengt Granaas
TEAMWOD 11/10-25
TEAM OF 2
50-35-20
Wall Balls
DB Snatch @22,5/15
40 Box Jump Overs 60/50
30 S2OH @50/35
40 Pull Ups
50 Sync. MB Sit Ups
30 Snatch@50/35
50 Sync. MB Sit Ups
40 Pull Ups
30 S2OH @50/35
40 Box Jump Overs 60/50
20-35-50
Wall Balls
DB Snatch @22,5/15
TC: 38
WOD 10/10
STRENGTH
4 Sets Of
2 Back Squat@ 70% (Focus on speed out of the hole)
Post:
3 Sets Of
10 DB Reverse Fly
WORKOUT
“Game of Boyles” (RX’d)
Every 3:00 x 5 Sets
8 Chest to Bar Pull-ups
12 Front Squats 50/35
16 Kettlebell Swings 24/16
MAYHEM AFFILIATE
3-2-1…GO
WOD 9/10
STRENGTH
Skill Focus (Split Jerk)
3 Sets Of
3 Tall Split Jerks
3 Sets Of
3 Jerk Balance
WORKOUT
“Sergeant Peanut Butter” (RX’d)
Teams Of 3
AMRAP 15
30m Sled Push 60/40
15 Dumbbell Bench 22,5/15
Max Calorie Row until next partner reaches rower
MAYHEM AFFILIATE
3-2-1…GO
WOD 8/10
STRENGTH
Snatch: Build to a new 1RM
Post: 3 sets of 8 Bent-over Barbell Rows
WORKOUT
“The Bullpen” (RX’d)
AMRAP 6 x 2 Sets
10/8 Calorie Bike
8 Power Snatch 35/25
2 Wall Walks
-rest 3:00-
MAYHEM AFFILIATE
3-2-1…GO
WOD 7/10
WORKOUT
“Mr. Tortilla” (RX’d)
6 Sets
400m Run with Decreasing Rest
After set 1 = 2:30 rest
After set 2 = 2:00 rest
After set 3 = 1:30 rest
After set 4 = 1:00 rest
After set 5 = :30 rest
GYMNASTICS – Pressing (Week 7)
Complete 3 rounds x 40-50% of your 1 rep max from week one
* Goal is to complete each set unbroken
* Rest 2 minutes between sets
Level 1: Wall Walks
Level 2: Kipping Handstand Push-ups
Level 3: Strict Wall Facing Handstand Push-ups
MAYHEM AFFILIATE
3-2-1…GO
WOD 6/10
STRENGTH
Every 1:30 x 4 Sets
2 Deadlift @ 70%
Post:
3 Sets Of
10 Dumbbell Bench Press (light/moderate)
WORKOUT
“The Nine-Nine” (RX’d)
AMRAP 1 x 6 Sets
5 Burpee over Bar
8 Overhead Lunge 42,5/30
Max Burpee over Bar
-rest 1:00 between sets-
MAYHEM AFFILIATE
3-2-1…GO