workout of the day (wod)
Team of 2 – 14/9-24
FT
2 rounds
100 m Run (together)
50 WB 9/6
100 m Run
50 Power Cleans
100 m Run
50 Push Ups
OLYWOD 14/9-24
In 12 min
3 RM DL – Build Weight
EMOM 6 min
3 pos Clean Pause –
-Into-
1 Jerk
EMOM 6 min
3 S2OH – Push Press – Power Jerk – Split Jerk
E1,5MOM 6
1 Power Clean
1 Squat Clean
1 Split Jerk
Built by Bengt Granaas
WOD 13/9
STRENGTH
Every 1:15 x 10 Sets of
3 Power Clean and Jerks (1 set every 1:15)
* Weight should be 50% of 1RM + 2,5-5kg from previous week
* All reps should be completed as singles.
WORKOUT
“Have Mercy!” (RX’d)
AMRAP 10
12 Dumbbell Deadlifts 22,5/15
8 Dumbbell Hang Power Cleans 22,5/15
6 Dumbbell Push Ups
MAYHEM AFFILIATE
3-2-1…GO
WOD 12/9
STRENGTH
Back Squat
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
We will use 90% of our heavy single weight as our base weight + adding 2,5-5kg
WORKOUT
“You got it, Dude!” (RX’d)
5 Rounds
20 Wall Balls 9/6
15 Toes to Bar
200 m Run
MAYHEM AFFILIATE
3-2-1…GO
WOD 11/9
WORKOUT
“343” (RX’d)
Teams of 2
343/275 Calorie Bike
Every 3:00 (including at 0:00), perform 11 Synchro Burpees
This workout was written in honor of the 343 firefighters who lost their lives on 9/11/2001 in the terrorist attacks on New York City.
MAYHEM MINI-PUMP – ARMS and SHOULDERS
4 Rounds
10 Double Dumbbell Hammer Curls @ moderate weight – maintain quality RPE 7
10 Barbell Skull Crushers @ moderate weight – maintain quality RPE 7
-Rest 1 min b/t rounds-
MAYHEM AFFILIATE
3-2-1…GO
WOD 10/9
STRICT HANDSTAND PUSHUPS: WEEK 2
Freedom: EMOMx8
Odd: :30 handstand hold (against wall)
Even: 30-second max strict handstand push-ups or deficit strict HSPU
Independence: EMOMx8:
Odd: :30 handstand hold (against wall)
Even: 30-second max tricep push-ups
Liberty: EMOMx8:
Odd: 30-second handstand hold with feet or knees on a box, or a plank hold.
Even: 30-second max elevated push-ups
THEN
3 Sets
12 Dumbbell Front Raises (leave 2 reps in the tank)
-rest 30sec
30% of max set strict handstand push-ups/box handstand push-ups/pushups from Week 1
-rest 60sec
WORKOUT
“How Rude!”
81-63-45-27
Double Unders
27-21-15-9
Goblet Squat 24/16
15 GHDs (Or V-Ups) after each round
MAYHEM AFFILIATE
3-2-1…GO
WOD 9/9
STRENGTH
Deadlift:
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
We will use 90% of our heavy single weight as our base weight + adding 2,5-5kg
WORKOUT
Full House (RX’d)
13-11-9-7-5
Squat Snatch 50/35
Chest to Bar
MAYHEM AFFILIATE
3-2-1…GO