workout of the day (wod)

WOD 9/6

WORKOUT

“Bert & Ernie” (RX’d)

2 sets:

20 Pull-Ups

15 Thrusters 42,5/30

100 Double Unders

15 Thrusters 42,5/30

20 Pull-Ups

-Rest 5 minutes between sets-

ACCESSORY – Mini Pump: Core

3 rounds:

15 Stick Sit Ups

30 Flutter Kicks (each side)

7 Alligator Rolls (each way)

30m Isolateral DB Farmers Carry (left)

30m Isolateral DB Farmers Carry (right)

*Rest 2 minutes b/t rounds

MAYHEM AFFILIATE

3-2-1…GO

WOD 8/6

STRENGTH

Deadlift – Heavy Single

Handstand Push-ups (Strict) – Max Reps

WORKOUT

“Count von Count” (RX´d)

3 Rounds

24 Single Dumbbell Step Up 22,5/15 – 50cm  

12 Burpees

6 Wall Walks

MAYHEM AFFILIATE

3-2-1…GO

WOD 7/6

STRENGTH

Bench Press – Heavy Single

Box Jump – Max Height

WORKOUT

“Cookie Monster” (RX’d)

AMRAP 15

300/250m Row

15 Hang Power Snatch 35/25

15 Push Ups

MAYHEM AFFILIATE

3-2-1…GO

WOD 6/6

WORKOUT

“Big Bird” (RX’d)

10x100m Sprint  

-Every 3:00-

SKILLS AND DRILLS

– Rope Climb: Week 6  

Advanced: Every minute (10:00) 2 Rope Climbs

Intermediate: Every minute (10:00) 1 Rope Climb

Beginner: Every minute (10:00) 2-3 Zombie Rope Climbs

MAYHEM AFFILIATE

3-2-1…GO

WOD 5/6

STRENGTH

Front Squat – Heavy Single

Strict Chin Up – Max Weight

* Rest as needed between sets *

WORKOUT

“Sesame Street” (RX’d)

30/24 Calorie Assault Bike

-into

42-30-18 Wall Balls 9/6

GHD’s (OR V Ups)

-into

30/24 Calorie Assault Bike

MAYHEM AFFILIATE

3-2-1…GO

WOD 4/6 kl.17.00

”Seal team 10”

4 rounds

500m row

30m Double KB Front rack carry (32/24kg)

–rest 5 min–

”Honor”

Every 1:00 (15:00)

Minute 1: 0:30 Handstand Hold

Minute 2: 10 Alternating Hang DB Snatch

Minute 3: 5 High Box Jumps

Funktionell Styrka 4/6 kl.18.15

3 Rounds

8/8 DB Half kneeling windmill

Rest 30 sec

4-6 Rope Inchworm

Rest 30 sec

12 Prone Row

Rest 90 sec

3 Rounds

15 m KB bottom up walk r/l

3 x 10 sec GHD Hip extension hold  (30 sec rest in between)

30 sec Star plank l/r / plank w shoulder taps/plank

Rest 90 sec

3 rounds

10 Seated barbell press

10 Curling halos r/l

8 Push Ups 30X1

Rest 90 sec