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