workout of the day (wod)

WOD 28/5

Handstand Skill Work

Level 1: wall walk as high as you feel comfortable and hold the top position. 

Level 2: kick up into a handstand against the wall. Practice hitting the wall as lightly as you are able, then hold the handstand. Optional: practice removing one foot from the wall and trying to learn the balance point. 

Level 3: kick up into a handstand (not against the wall) and hold for as long as you are able. Athletes must remain in a 1x1m area. 

Level 4: max handstand hold on parallettes

WORKOUT

“Some Gave All” (RX’d)  

AMRAP 12

10-15-20-25…. 

Calorie Bike 

7,5m-15m-22,5m-30m-37,5m… 

Kettlebell Front Rack Carry 2×24/16

-Rest 3:00- 

AMRAP 12 

10-15-20-25…. 

Calorie Row 

7,5m-15m-22,5m-30m-37,5m… 

Single Dumbbell Walking Lunge 22,5/15

Women Calories: 8-12-16-20… 

MAYHEM AFFILIATE 

3-2-1…GO

WOD 27/5

WORKOUT

“Murph” (RX´d)

1,6K Run 

100 Pull-ups 

200 Push-ups 

300 Squats 

1,6K Run 

Partition the pull-ups, pushups, and squats as needed. 

Weighted Vest 20/14.

MAYHEM AFFILIATE 

3-2-1…GO

StrengthWOD 18:15

Amrap 20 min (at moderate pace)

2-5 wall walks

30m Farmer carry (2×32/2×24)

10 seated Arnold press (moderate)

250/200m Ski or 500/400m row/bike

4 sets

6-8 incline bench strict toes to bar

15 KB side bends (each)

-Rest 2min-

Wod 17:00

“Bene Gesserit” (everyday hero version)

Amrap 7 min

50/40 cal assault bike

Max cal Row

-Rest 3min-

Amrap 7 min

50/40 cal Row

Max cal assault bike

4 sets

6-8 incline bench strict toes to bar

15 KB side bends (each)

-Rest 2min b/t sets-

OLYWOD 25/5-24

E15SecOM 4min (16)

Lift in to a heavy Strict press

Then

On the mark

0: 1 Strict Press – 

15: 1 Push Press

30: 1 Push Jerk

45: 1 Split Jerk

E30SecOM 4:30min (12)

On the mark

0: 1 Power Clean – Strict Press

30: 1 Power Clean – Push Press

60: 1 Power Clean – Power Jerk

90: 1 Power Clean – Split Jerk

E45SecOM 6:45 (12)

On the mark

0: 1 Cluster (Squat Clean Thruster)

45: 1 Sq.Clean – Push Press

90: 1 Sq.Clean – Power Jerk

135: 1 Sq.Clean – Split Jerk

Built by Bengt Granaas

Teampass 25/5-24

WORKOUT – ”I must not

fear”’

Freedom (RX’d)

20:00 AMRAP

Teams of 2

Partner 1 performs all of the odd sets (1-3-5-7-9-11…)

Partner 1 performs all of the even sets (2-4-6-8-10…)

Hang Squat Cleans (42.5/30)

Burpee Box Get Overs (70/60)

The partner not working rows for Max Calories.

Score = final round

completed (rounds) + total calories (reps).

WOD 24/5

STRENGTH

10 minutes to establish 

a Heavy Shoulder Press 

WORKOUT

“The Freman” (RX’d) 

Teams Of 2

AMRAP 18

6-4-2 

Bench Press 80/55

3-2-1 

Rope Climb (Or 12-8-4 Strict PullUps) 

MAYHEM AFFILIATE 

3-2-1…GO