workout of the day (wod)
WOD 23/9
STRENGTH
Every 1:00 x 9 Sets
3 Deadlifts
:45 Burpees
:45 Plank
WORKOUT
Every 3:30 x 5 Sets
7 Deadlifts 140/90
14 Lateral Burpee Over Bar
21 GHDs
MAYHEM AFFILIATE
3-2-1…GO
WOD 22/9
STRENGTH
Build to a Mod-Heavy
3-Rep Overhead Squat
Bar from the rack
WORKOUT
3 Rounds For Time
100 Double Unders
25 Overhead Squats 42,5/30
MAYHEM AFFILIATE
3-2-1…GO
WOD 21/9
WORKOUT
For Time
50 Push-Ups
2000m Row
STRENGTH (Post Workout)
EMOM x 15
– Max Bench Press
– Max Strict Pull-Ups
– Rest
MAYHEM AFFILIATE
3-2-1…GO
Funktionell Styrka 20/9 kl.17.30
3 Rounds
10 Kneeling Banded KB Rotation
Rest 45 sec
8/8 Bulgarian split Squats KB Swing
Rest 45 sec
10 Pullups Twist
Rest 1 min
Every 90 sec x3
1) 60 m Gladiator Deadlift Farmers Walk
2) 5 Negative Handstand Hold 5 sec
3) 15 Medball Situps
Olywod 19/9-26
In 15 min
Min 0-13 build up to heavy 3 max rep
1 att. 70% max RM
EMOM 5 (5 min)
Bear Complex @ 40/30kg
– rest 1 min –
E1,5MOM 5 (7,5 min)
Bear Complex @ 50/35kg
– rest 1 min –
E2MOM 5 (10 min)
Bear Complex @ 60/42,5kg
Built by Bengt Granaas
WOD 18/9
STRENGTH
Every 2:00 x 4 Sets
5 Tempo Bench Press
:03 negative + :01 pause
WORKOUT
“Strict Cindy”
AMRAP 20
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats
MAYHEM AFFILIATE
3-2-1…GO
WOD 17/9
SKILL
On A 10:00 Clock…
Handstand Walk, Hold & Overhead Stability
WORKOUT
Every 3:30 x 5 Sets
400m Run
12 Hang Power Cleans 60/42,5
MAYHEM AFFILIATE
3-2-1…GO