workout of the day (wod)
OLYWOD 17/5-25
In 12min
3 RM Resistant DL – Rubber band
EMOM 8 – Build weights
Odd – 2 Low Catch Squat Clean & 1 Split Jerk
Even – 1 Low Catch Squat Clean & 2 Split Jerk
EMOM 6
6 Front Squats @ 50/35kg
Built by Bengt Granaas
Team of 2-17/5-25
TC 43 min
10 rounds of YGIG
3 PC @ 50/35kg
6 Burpee over bar
Into
AMRAP 5
8 Sync DL @ 100/70kg
4 HSPU
-rest 1 min-
5 rounds of:
20 Wall ball – every other
10 Pull Ups
Into
AMRAP 5
10 sync Single DB Thrusters 22,5/15kg
5 Wall Walks
-rest 1 min-
Remaining time
AMRAP FT YGIG
2 Snatches 50/35kg
3 Burpee over bar
2 Power Cleans
3 Burpee over bar
Built by Bengt Granaas and Jonas Johnsson
WOD 16/5
STRENGTH – Week 8
Max Rep Bench Press (weight increased from last week)
-rest 1:00-
Burn Out Set (50% of weight above)
WORKOUT
“Failure to Launch” (RX’d)
30 Shoulder to Overhead 42,5/30
30 Box Jump Overs 50cm
20 Shoulder to Overhead 50/35
20 Box Jump Overs 60/50cm
10 Shoulder to Overhead 60/42,5
10 Box Jump Overs 75/60
MAYHEM AFFILIATE
3-2-1…GO
WOD 15/5
WORKOUT
“Alright, Alright, Alright” (RX’d)
AMRAP 18
500/450m Row
25 Abmat Sit Ups
250/225m Row
25 V-Ups
MAYHEM MINI-PUMP – Legs and Glutes
3-4 rounds:
10 Dumbbell Cossack Squat @RPE 7
-rest 30 seconds
10 Weighted Hip Thrust @RPE 7
-rest 30 seconds
12 Supermans
-Rest 2 minutes between rounds-
MAYHEM AFFILIATE
3-2-1…GO
WOD 14/5
STRENGTH
Every 1:00 x 10
1 Power Snatch + 1 Overhead Squat @70-75%
-into-
3×3 Snatch Grip Deadlift (80-90%)
WORKOUT
“The Wedding Planner” (RX’d)
AMRAP 12
10 Right Arm Hang Dumbbell Snatch 22,5/15
5 Burpee Over Dumbbell
7,5m Dumbbell Walking Lunge 22,5/15
10 Left Arm Hang Dumbbell Snatch 22,5/15
5 Burpee Over Dumbbell
7,5m Dumbbell Walking Lunge 22.5/15
MAYHEM AFFILIATE
3-2-1…GO
WOD 13/5
WORKOUT
“McConaughey” (RX’d)
Teams of 2
300/240 Calorie Bike
-split as needed
ACCESSORY
Accumulate 4 minutes of a plank hold (elbows)
-rest as needed between breaks-
MAYHEM AFFILIATE
3-2-1…GO
WOD 12/5
STRENGTH – Week 8
20 Rep Back Squat (weight increased from last week)
WORKOUT
“Dazed and Confused” (RX’d)
AMRAP 20
200m Run
10 Pull Ups
20 Push Ups
30 Air Squats
MAYHEM AFFILIATE
3-2-1…GO