workout of the day (wod)
WOD 21/4
STRENGTH
Every 2:00 × 5 Sets
3 Deadstop Deadlifts @ 70% OR RPE 7
WORKOUT
“Yoshi” (RX’D)
For Time:
90/70 Calorie Bike
45 Deadlifts 100/70
MAYHEM AFFILIATE
3-2-1…GO
WOD 20/4
GYMNASTICS
Handstand walk
Level 1 – Level 2 – Level 3
WORKOUT
“Super Mario” (RX’D)
4 Sets
AMRAP 4
400m Run
Max Rounds
10 Pull Ups
20 Push Up
30 Air Squats
-rest 2:00 between sets-
MAYHEM AFFILIATE
3-2-1…GO
StrengthWOD 19/4 18:15
A
Every 1:00 (10:00)
ODD Minute: 8-10 Toes to Bar
EVEN Minute: 10-12 GHD’s (Or V-Ups)
Choose a number of reps you can perform unbroken and consistently.
If needed, scale to knees-to-elbows, toes-to-rings, or hanging knee raises.
B
3 supersets
16 DB seesaw press
10 Banded victory lateral raises
C
Mayhem Mini-Pump – Glutes
4 Rounds:
10 Single leg glute bridge (each side)
-rest 30 seconds-
10 Back Rack Box Step Ups (each side) @ moderate weight
-Rest 2 minutes between rounds
WOD 19/4 17:00
15:00 AMRAP
3-6-9-12…
Kettlebell Swings (24/16)
Air Bike Calories
*9m Bodyweight Lunge between rounds
(women’s calories: 2-4-6-8…)(Scored by Rounds + Reps)
+ mini-pump if time allows.
Team of 2
Team of 2
AMRAP 6 min
A1 -100 m Farmers Carry 32/24kg
A2 -Ass Bike for Cal
– 2 min rest –
AMRAP 6 min YGIG
5 Chest 2 Bar / 7 Pull ups / 9 Ring Row
5 T2B / 7 Knee Raise / 9 V-ups
3 DL @ 100/70kg
- 2 min rest –
AMRAP 6 min
Macho Man @60/42,5kg
3 Power Clean
3 Front Squat
3 Jerk
- 2 min rest –
Buy Out
2000 m row
Built by Bengt Granaas
OLYWOD 18/4-26
In 12 min
1 RM Bench Press
E15SecOM 3
1 Power Clean
EMOM 5 @ 60/42,5
Matcho Man
Matcho Man is:
3 Power Cleans
3 Front Squats
3 Jerks
E1,5MOM 6 – Build Weights
1 C & J
Built by Bengt Granaas
WOD 17/4
STRENGTH
Every 2:00 x 5 Sets
5 Bench Press @ 70%
WORKOUT
“Chevy Bel Air” (RX’D)
9-7-5
Front Squats 70/50
Ring Muscle Up
-@10:00-
5-7-9 Front Squats 70/50
Ring Muscle Up
MAYHEM AFFILIATE
3-2-1…GO