workout of the day (wod)
WOD 21/1
WORKOUT
“Iguana” (RX’d)
5 Sets:
100m Run
10 Burpee Box Jump Over 60/50
15/12 Calorie Row
-rest 1:1 between sets
GYMNASTICS: Ring Muscleups / Strict Pull-ups Strength
EMOM 8:
Odd: 3-5 Ring Dip Negatives (jump to the top of the rings + 2 to 3-second descent)
Even:
Level 1: 8-10 False Grip Ring Rows (inverted)
Level 2: 6-8 False Grip Ring Rows (inverted/ feet on the ground in front of the rig)
Level 3: 6-10 Ring Rows (feet lined up under the rig/pull-up bar)
MAYHEM AFFILIATE
3-2-1…GO
WOD 20/1
STRENGTH
Every 2:00 x 10 Sets
3 Tempo Front Squat (60-70%)
WORKOUT
“Komodo Dragon” (RX’d)
5 Rounds For Time
20/15 Calorie Bike
20 Kettlebell Swings 24/16
MAYHEM AFFILIATE
3-2-1…GO
WOD 19/1 kl.17.00
”Two Worlds”
2 sets
5 rounds
1 Rope Climb (Or 6 Strict
Pull Ups)
15 m Single Dumbbell
Walking Lunge 22,5/15
-Rest 5:00 between sets-
MAYHEM MINI-PUMP –
Glutes and Core
3 rounds at moderate weight:
10 Weighted Hip Thrus
-rest 30 seconds-
10 Kneeling Banded Hip
Extension
-rest 30 seconds-
10 Lateral Band Walk
-rest 30 seconds-
10 Standing Banded Pallof
Press (each side)
-rest 30 seconds-
12 Strict Hanging Leg Raise
-Rest 2 minutes between rounds-
StrengthWOD 19/1 18:15
A
DB complex
5 Double DB hang power clean +
5 Double DB push jerks +
5 Double DB clusters
Build in weight and perform 3 heavy sets
B
Power Clean & push jerk
3 sets
1 Power clean & push jerk @ 65%
3 sets
1 Power clean & push jerk @ 70%
3 sets
1 Power clean & push jerk @ 75%
3 sets
1 Power clean & push jerk AHAP!
C
3-4 giant sets
10 tempo good mornings (5051)
7/7 Bulgarian split squats OR box pistols
7 sotts press OR overhead squats
(Optional) 7 GHD Nordic curls
Rest 2-3min b/t sets
OLYWOD 18/1-25
For 16 MIN
4 x 5 RM Bench Press
Set 5 is AMRAP @ 45/35kg
E15SecOM 5
1 Power Clean & S2OH
EMOM 6
1 Squat Clean – 1 Split Jerk
EMOM 6
1 Hang Squat Clean – 1 Split Jerk
Built by Bengt Granaas
WOD 18/1
Team of 2
AMRAP 20
Max cal on row/ AB or ski-erg.
then every 2:00,
booth athletes do
5 burpees
10 wallballs
WOD 17/1
WORKOUT
19.3 (Rx’d) – CrossFit Games Open
For Time:
60 m Single Arm Dumbbell Overhead Walking Lunge 22,5/15
50 Single Dumbbell Box Step-ups 22,5/15 (60/50)
50 Strict Handstand Push-ups
60 m Handstand Walk
Time cap: 10 mins
ACCESSORY
5 Sets Of
4 Turkish Get-up (2/arm)
MAYHEM AFFILIATE
3-2-1…GO