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