workout of the day (wod)

OLYWOD 4/7-26

In 12 min

1 RM Clean Push

E1,5MOM 4 (6 min)

1 Hang Clean – 1 Hang Squat Clean – 1 Push Jerk

– 1 Split Jerk

E2MOM 4 (8 min)

2 Snatch

Build Weights

WOD 3/7

WORKOUT 

“Rocket’s red glare” (RX’D) 

5 SETS FOR 3:00

20/16 cal assault bike

50 double unders

Max Toes to Bar in Remaining Time

-Rest 1:30 between Sets-

(Score is Total Toes to Bar)

STRENGTH 

ON A 10:00 RUNNING CLOCK

Build to a Heavy/Mod-Heavy 3-rep shoulder press

(Score is weight)

MAYHEM AFFILIATE 

3-2-1…GO

WOD 2/7

GYMNASTICS:

10 min practice handstand walk / handstand hold

WORKOUT

”Purple Mountains’ Majesty” (RX)

10 rounds for time:

10 kettlebell swing 24/16 kg

15 m kettlebell lunge 24/16 kg

MAYHEM AFFILIATE

3-2-1…GO

WOD 1/7

Workout ”Broad Stripes and Bright Stars”

July monthly challenge – For time:

1 mile run

– Rest until 15:00 then complete

Amrap 15

5 Strict PU

10 Push up

15 Sit ups

WOD 30/6-26

WORKOUT 

-Big Grace-

FREEDOM (RX)

”GRACE” 

FOR TIME

30 Clean & Jerks 60/42.5

(Score is Time)(TC 5:00)

-Rest until the 10:00 mark 

then Complete-

EVERY :30 FOR 10:00

1 Power Clean and Jerk 85/57.5

WOD 29/06-26

STRENGTH 

ON A 10:00 RUNNING CLOCK

Build to a Heavy/Mod-Heavy 3-Rep Overhead Squat*

*Bar comes from the ground

(Score is Weight)

WORKOUT

-We Stand for Feedom- (RX)

FOR TIME

25 Burpee Box Jump Over 60/50

50 Overhead Squats  42.5/30

25 Burpee Box Jump Over 60/50

50 Front Squats 42.5/30

25 Burpee Box Jump Over 60/50

50 Back Squats 42.5/30

(Score is Time)

StrengthWOD 17:30

A

6 set KB halos – build to a heavy set

10 reps rotating left

Rest 20s

10 reps rotating right

Rest 2min b/t sets

B

Muscle snatch

7 sets x 3 reps

Going every 90s

C

Seated Arnold press

4 sets x 10 reps