workout of the day (wod)
WOD 26/9
SKILL
Every 1:00 x 4 Sets (8:00)
MIN 1 – 3 Reps of 1 Kick Up + 1 HSPU Negatives
MIN 2 – 10 Alternating V-Ups or 10 Tuck-Ups
WORKOUT
2 Sets
15m Single DB Walking Lunge 32/22,5
21 Strict Handstand Push Ups
15m Single DB Walking Lunge
15 Strict Handstand Push Ups
15m Single DB Walking Lunge
9 Strict Handstand Push Ups
15m Single DB Walking Lunge
-Rest 3:00 b/t Sets-
MAYHEM AFFILIATE
3-2-1…GO
WOD 25/8
WORKOUT
”BAR TO BAR”
5 Rounds For Time
20 Toes to Bar
20 Burpees to Bar
*Target is 15cm Above Standing Reach
STRENGTH
(Post-Workout)
Monthly Challenge
3 Sets Of
Max Bench Press
Rest 1:00 b/t Sets
Rx 70/42,5 · Independence 60/37,5 · Liberty 50/35
MAYHEM AFFILIATE
3-2-1…GO
WOD 24/8
STRENGTH
EVERY 2:00 x 4 Sets
6 Front Squats
Start Moderate and Build to Moderate Heavy (RPE 7)
WORKOUT
For Time
400m Run
15 Clean and Jerks 60/42,5
400m Run
12 Clean and Jerks
400m Run
9 Clean and Jerks
*Unbroken Clean and Jerks, 200m Penalty Run each break
MAYHEM AFFILIATE
3-2-1…GO
StrengthWOD 23/8
A
ON A 10:00 CLOCK
Handstand Walk, Handstand Hold, & Overhead Stability Work
B
Offset walk x 4 sets
C
1x max rep strict pullups (bodyweight)
3x 4-6 weighted pullups
1x max rep strict pullups (bodyweight)
Rest 90s b/t sets
D
3 sets
Barbell rows x8-10
Crush grip DB curls x8-10
Team 22/8
Team of 2
8 rounds:
200m run together
Partner 1: 16 Wallballs 9/6kg
Partner 2: 16 Boxjump overs
Switch when both complete 8 rounds each
OlyWoD 22/8-26
In 12 min
Min 0-10 build up to heavy 1 max rep
1 att. 50% (min 15kg) Max reps
E2MOM 4 (8 min)
2 Power Clean – 2 Hang Squat Clean
2 Squat Clean – 2 Jerk
EMOM 6
Heavy Load
1 Low Catch Squat Clean
Built by Bengt Granaas
WOD 21/8
WORKOUT
For Time
9-7-5
Ring Muscle-Up
Deadlift 142,5/92,5
STRENGTH
For Load (PostWorkout)
5-4-3-2-1-1-1
Deadlift
MAYHEM AFFILIATE
3-2-1…GO