workout of the day (wod)
WOD 15/5
WORKOUT
“Alright, Alright, Alright” (RX’d)
AMRAP 18
500/450m Row
25 Abmat Sit Ups
250/225m Row
25 V-Ups
MAYHEM MINI-PUMP – Legs and Glutes
3-4 rounds:
10 Dumbbell Cossack Squat @RPE 7
-rest 30 seconds
10 Weighted Hip Thrust @RPE 7
-rest 30 seconds
12 Supermans
-Rest 2 minutes between rounds-
MAYHEM AFFILIATE
3-2-1…GO
WOD 14/5
STRENGTH
Every 1:00 x 10
1 Power Snatch + 1 Overhead Squat @70-75%
-into-
3×3 Snatch Grip Deadlift (80-90%)
WORKOUT
“The Wedding Planner” (RX’d)
AMRAP 12
10 Right Arm Hang Dumbbell Snatch 22,5/15
5 Burpee Over Dumbbell
7,5m Dumbbell Walking Lunge 22,5/15
10 Left Arm Hang Dumbbell Snatch 22,5/15
5 Burpee Over Dumbbell
7,5m Dumbbell Walking Lunge 22.5/15
MAYHEM AFFILIATE
3-2-1…GO
WOD 13/5
WORKOUT
“McConaughey” (RX’d)
Teams of 2
300/240 Calorie Bike
-split as needed
ACCESSORY
Accumulate 4 minutes of a plank hold (elbows)
-rest as needed between breaks-
MAYHEM AFFILIATE
3-2-1…GO
WOD 12/5
STRENGTH – Week 8
20 Rep Back Squat (weight increased from last week)
WORKOUT
“Dazed and Confused” (RX’d)
AMRAP 20
200m Run
10 Pull Ups
20 Push Ups
30 Air Squats
MAYHEM AFFILIATE
3-2-1…GO
Funktionell Styrka kl.18.15
3 Rounds of
12 DB Box Stepovers
Rest 30 sec
10/10 Landmine row
Rest 30 sec
50 Triceps banded
Rest 90 sec
3 Rounds of
12 KB Gorilla row
Rest 30 sec
8/8 DB OH kneeling to stand
Rest 30 sec
3 Pullup + 3 pullup 30X1
Rest 90 sec
WOD 11/5 kl.17.00
For Time (With a Partner)
60 Russian KB Swings 24/16
60 Burpees
60 Russian KB Swings
60 KB Box Step-overs 50/60 cm
60 Russian KB Swings
60 Burpee to DB Box Step-overs
60 Russian KB Swings
OLYWOD 10/5-25
In 12min
3 RM Unstable Back Squat – Rubberband
EMOM 8
Odd – 1 Squat Clean & Split Jerk
Even – 1 Power Clean & 2 Push Press
EMOM 6
1 RM Squat Clean – Build up 2 your 1 RM
Built by Bengt Granaas