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