workout of the day (wod)
StrengthWOD 10/12 kl18.15
A
5 sets x 3 Bench Press @80% of 1RM
* Complete a set on the 2 minutes *
B
KB bench press + KB gorilla rows
10+10 x 4 supersets
C
10 min EMOM
Odd: 30s of alt. V-ups
Even: 10 TTB
WOD kl.17.00
For Time, adding one movement per round:
11 Pull Ups
27 Double Unders
19 Burpees
78 Sit Ups
100 Air Squats
Do the Pull Ups. Then do the Double Unders, Pull Ups. Then do the Burpees, Double Unders, and Pull Ups. Continue this way until the final found of Air Squats, Sit Ups, Burpees, Double Unders, and Pull Ups.
Teamwod 9/12-23
Team of 2
For time:
60 power snatch* 50/35
45 sync wall ball 9/6
60 T2B**
30 sync wall ball 9/6
60 Deadlift *** 100/70
15 sync wall ball 9/6
*Reps får endast räknas när partner 2 håller stången i frontrack
**Reps får endast räknas när båda partnerna hänger från baren
*** Reps får endast räknas när båda parter har lyft stången från marken
OLYWOD 9/12-23
E1,5MOM 5 (7,5min)
1 Power Clean Catch – 1 Front Squat – Split Jerk
(2-3 sec pause every pos)
Build weight – Heavy
EMOM 6
1 Squat Clean & Jerk
(2-3 sec pause every pos)
Build to a heavy weight
In 5 min
1 RM OHS
EMOM 6
5 Back Squat – 1 OHS
Built by Bengt Granaas
WOD
WORKOUT
“De-Calf” (RX’d)
40 Wall Balls 9/6
30 Pull Ups
30 Wall Balls
20 Chest to Bar Pull Ups
20 Wall Balls
10 Bar Muscle Ups
MAYHEM MINI-PUMP – Leg Day
3 Rounds
20 Alt. Dual DB Front Rack Step Back Lunges @moderate weight – maintain control and quality RPE 7
10 Band Pull Through @moderate weight – maintain quality RPE 7
15 Standing Barbell (Or Dumbbell) Calf Raise @moderate weight – maintain quality RPE 7
-Rest 2 min between rounds-
MAYHEM AFFILIATE
3-2-1…GO
WOD
WORKOUT
“Yellowstone” (RX’d)
1-3-5-7-5-3-1
Power Cleans 82,5/60
2-6-10-14-10-6-2
Box Jump Overs 75/60
MAYHEM MINI-PUMP – GLUTES AND SHOULDERS
4 Rounds
10 GHD Hip Raise (Or Russian Kettlebell Swings) @moderate weight – maintain quality RPE 7
10 DB Snow Angel Raise @moderate weight – maintain quality RPE 7
-Rest 1 min between rounds-
MAYHEM AFFILIATE
3-2-1…GO
WOD
STRENGTH
5 Sets
1 Power Snatch + Below the Knee Power Snatch + 1 Hang Power Snatch
*Build To A Heavy Unbroken Complex Across 5 Working Sets
WORKOUT
“Wilson” (RX’d)
AMRAP 15
5-10-15-20-25….. Toes to bar
10 Overhead Squats 42,5/30
50 Double Unders
MAYHEM AFFILIATE
3-2-1…GO