workout of the day (wod)
WOD 22/4
WORKOUT
“Zissou” (RX’d)
Teams of 2
3 Sets (each 1:1)
50/40 Calorie Air Bike
ACCESSORY
4 Sets:
12 Standing Landmine Twists @ Moderate weight
10 Half Kneeling Landmine Press (each) @ Moderate weight
10 Landmine RDL (each) @ Moderate weight
*Rest 2:00 between sets
MAYHEM AFFILIATE
3-2-1…GO
Wod 21/4
STRENGTH – Week 5
20 Rep Back Squat (weight increased from last week)
WORKOUT
”Half Murph” (RX’d)
800m Run
50 Pull Ups
100 Push Ups
150 Air Squats
800m Run
MAYHEM AFFILIATE
3-2-1…GO
OLYWOD 19/4-25
In 12min
5 RM Back Squat @ aiming goal 80-85% of 1 RM
E2MOM 5
1 Squat Clean & Jerk, 1 Hang Squat Clean & Jerk @ 60/43kg, increase weight
E2MOM 5
1 Power Clean, 1 Hang Power Clean, 2 Push Press
Built by Bengt Granaas
PåskWOD 19/4 10:30
Teams of 3
3 rounds each (you go – I go)
3 wall walks
6 Box jump overs 60/50
9 DB hang power cleans 32/22,5
–Rest 1 min–
(Share anyhow)
150 Wall balls 9/6
120 alt. DB snatches 22,5/15
90 Burpee over DB
60 Toes to bar
30 Handstand push-ups
–Rest 1 min–
3 rounds each (you go – I go)
3 Wall walks
6 Box jump overs 60/50
9 DB hang power cleans 32/22,5
WOD 18/4
Team of 2
800m run
800m row
800m run
80m lunges 22.5/15
800m run
80m Burpee broadjumps
800m run
100m Farmers carry 2×32/24/16
800m run
40m sled push 120/80
800m run
80 wallballs 9/6
WOD 17/4
STRENGTH
Week 4
Max Rep Bench Press (weight increased from last week)
-rest 1:00-
Burn Out Set (50% of weight above)
WORKOUT
“REO Speedwagon” (RX’d)
3 Rounds
12 Box Step ups 60/50
12 Pull Ups
-into-
3 Rounds
8 Box Jumps 60/50
8 Chest to Bar Pull Ups
-into-
3 Rounds
4 Box Jumps 75/60
4 Bar Muscle Ups
MAYHEM AFFILIATE
3-2-1…GO
WOD 16/4
GYMNASTICS: Strength
6 Rounds, Alternating Between Each Skill:
30 seconds of work/30 seconds of rest
Level 1: Elevated Push Ups or Push Ups / Support Hold between boxes
Level 2: Heel Box Ring Dips / Ring Support Hold
Level 3: Ring Dips / Ring Support Pulses
WORKOUT
“Aerosmith” (RX’d)
15/12 Calorie Bike
30 GHDs (Or V-Ups)
30/24 Calorie Bike
30 GHDs (Or V-Ups)
45/36 Calorie Bike
30 GHDs (Or V-Ups)
60/48 Calorie Bike
MAYHEM AFFILIATE
3-2-1…GO