workout of the day (wod)
WOD 21/2
STRENGTH
Build up to a Heavy Single Pause Bench Press (2-3 second pause at bottom)
WORKOUT
“Open 21.3” (RX’d)
15 Front Squats 42,5/30
30 Toes to Bar
15 Thrusters 42,5/30
-rest 1:00-
15 Front Squats 42,5/30
30 Chest to Bar
15 Thrusters 42,5/30
-rest 1:00-
15 Front Squats 42,5/30
30 Bar Muscle Ups
15 Thrusters 42.5/30
MAYHEM AFFILIATE
3-2-1…GO
WOD 20/2
WORKOUT
“Steamboat Springs” (RX’d)
Teams of 2
AMRAP 15
Partner 1: Odd Rounds (1-3-5-7…)
Partner 2: Even Rounds (2-4-6-8…)
Power Snatch 60/42,5
15m Shuttle Run
ACCESSORY
Turkish Get-Ups 5 x 2 reps (each side)
MAYHEM AFFILIATE
3-2-1…GO
WOD 19/2
STRENGTH
Build up to a Heavy Single Pause Back Squat (2-3-seconds)
WORKOUT
“Telluride” (RX’d)
Every 3:00 x 5
12/10 Calorie Bike
8 Back Squats 85/60
15m Walking Lunge
MAYHEM AFFILIATE
3-2-1…GO
WOD 18/2
GYMNASTICS
EMOM x 10
Odd: 5-10 kip swings
Even: 3-10 ring dips
WORKOUT
“Mammoth Lake” (RX’d)
3 Rounds For Time
30/24 Calorie Row
25 Box Jump Overs 50cm
20 Handstand Push Ups
MAYHEM AFFILIATE
3-2-1…GO
WOD 17/2
STRENGTH
Build up to a Heavy Clean Grip Deadlift
WORKOUT
“Big Bear” (RX’d)
15-10-5
Dumbbell Burpee Deadlift 2×22,5/15
30-20-10
Toes To Bar
MAYHEM AFFILIATE
3-2-1…GO
WOD 16/2 kl.17.00
SKILL
Handstand
”WALK THIS WAY”
For Time:
50 Walking Lunges
30 Single Arm Push Presses 22,5/15
40 Front Rack Lunges 22,5/15
20 Handstand Push-Ups
30 Single Arm Overhead Walking Lunges 22,5/15
10 Strict Handstand Push-Ups
StrengthWOD 16/2 18:15
Mayhem functional PUMP! (Legs/core)
A
3 sets
10 Barbell back squats RPE7
15 weighted Hip extensions
-Rest 1min-
10 Sumo deadlifts RPE7
15 Bulgarian split squats (each leg)
-rest 2-3min b/t sets-
B
3 sets of Hang. bent knee around the worlds
3 sets of Anti-rotational dead bugs
3 sets of turtle holds