workout of the day (wod)
OLYWOD 27/7-24
E15SecMOM 5min
Behind Neck Power Jerk Pause – Build Weight
E30secOM 6min
1 Tall Jerk – Tech Weight
E30SecOM 6 min
1 Tall Clean – Low Catch
EMOM 6 min
1 Power Clean
1 Hang Squat Clean
1 Split Jerk
Built by Bengt Granaas
WOD 26/7
STRENGTH
6 Power Snatch x 6 sets (every 2:00) *Complete in singles, same weight across all sets (around 50% of 1RM)
”XXXIII Olympiad”
10:00 AMRAP
50 Double Unders
10 Pull Ups
10 Deficit Push Ups (4”/2”)
Mayhem Affiliate
3-2-1 GO!
WOD 25/7
”Stade de France”
5 sets
20 GHDs (Or V-Ups)
15 DB Hang Power Clean (2×22,5/15)
15m DB Lunge Walk
-rest 1:00 after each set-
*For the lunge, the DBs must be held on the shoulders in a Front Rack position with a full grip on the handles.
STRICT PULL-UPS: WEEK 1
If you did not test your strict pull-up last month:
Freedom: max 1 rep weighted strict pull-up
Independence: max unweighted unbroken strict pull-ups
Liberty: Find the lightest band for one strict pull-up
If already completed this, do:
Freedom: 1 set of Max Effort dead hang
-followed by-
3 sets of 8-10 negative pull-ups.
Rest 1:00 between sets
Independence: 1 set Max Effort dead hang
-followed by-
3 sets of 5-8 negative pull-ups.
Rest 1:00 between sets
Liberty: 1 set Max Effort Dead hang (hold on to the pull-up bar, toes touching the ground, with an overhand grip )
-followed by-
3 sets of 5-8 negative Ring Rows/pull-ups to a box
Rest 1:00 between sets
Mayhem Affiliate
3-2-1 GO!
WOD 24/7
STRENGTH
Build to a Heavy Back Squat in 10-12 minutes
”Paris, France”
6 Rounds
10 Thrusters (42,5/30)
12/10 Calorie Row
10 Bar Facing Burpees
12/10 Calorie Row
Mayhem Affiliate
3-2-1 GO!
WOD 23/7
”Olympic Medalists”
10-20-30-40 Box Jump Overs (50cm)
40-30-20-10 Toes to Bar
*200m Run after each round
MAYHEM MINI-PUMP – Back and Biceps
4 sets
12 Supported Single Arm DB Row (each side)
10 DB Preacher Curl
-rest 2min b/t rounds-
Mayhem Affiliate
3-2-1 GO!
WOD 22/7
STRENGTH
Build up to a Heavy Deadlift in 10-12 minutes
”Summer Olympics”
42 Kettlebell Swings (24/16)
21/16 Calorie Assault Bike
30 Kettlebell Swings (24/16)
21/16 Calorie Assault Bike
18 Kettlebell Swings (24/16)
21/16 Calorie Assault Bike
Mayhem Affiliate
3-2-1 GO!
WOD 21/7
”BAVARIAN CREAM”
Teams of 2
3 Rounds
30 Overhead Squats (52,5/35)
120 Double Unders
60/48 Calorie assault bike
120 Double Unders
-Share the reps, one athlete works at a time –
Mayhem Affiliate
3-2-1 GO!