workout of the day (wod)

OlyWoD 14/11-26

A: In 20 min

DL PIN-lift 3 set x 5 rep @ 50% of 1 Rm

B: EMOM 6

2 DL PIN-lift @ 60% – 70% – 80% – 90% – 80% – 70%

C: EMOM 6

2 Squat Snatch

D: EMOM 6

1 Split Snatch

Built By Bengt Granaas

WOD 13/11

STRENGTH

3 Sets 

10 Deadlifts

WORKOUT

AMRAP 15

15/12 Calorie Row

15 Wall Balls 9/6

MAYHEM AFFILIATE 

3-2-1…GO

WOD 12/11

STRENGTH

ON A 8:00 CLOCK

Rope Climb Practice

(descending)

WORKOUT

AMRAP 3-3-3-4:00 

21/16 Cal Bike 

3 Rope Climbs (15 Strict Pull Ups)

Max Dumbbell Bench Press 22,5/15

-Rest 1:00 b/t Sets-

MAYHEM AFFILIATE 

3-2-1…GO

WOD 11/11

WORKOUT

“CHAD 1000X”

For Time

1000 Box Step Ups (50cm)

Use a 20/15kg vest/ruck or backpack if available 

MAYHEM AFFILIATE 

3-2-1…GO

WOD 10/11

WORKOUT

For Time

800m Run

50 GHDs

800m Run

50 Toes to Bar

STRENGTH 

TABATAS – 4:00 Each

Tabata Strict Press 20/15

Rest 2:00

Tabata Bent Over Row 20/15

MAYHEM AFFILIATE 

3-2-1…GO

WOD 9/11

STRENGTH

Every 1:30 x 10 Sets

2 Power Snatch (Singles)

WORKOUT 

For Time

9-7-5

Power Snatch 60/42,5

Burpee Bar Muscle Up

MAYHEM AFFILIATE 

3-2-1…GO

StrengthWOD 8/11

A

Teams of 2

10 rounds (each)

10 Dumbbell hex press (22,5/15kg)

20m SB lunges

(Work/rest 1:1)

B

Mayhem Mini-Pump

4 Rounds

12 Plate Front Raise

10 barbell rows

10 Standing French Press

-Rest 3 min b/t rounds-