workout of the day (wod)

StrengthWOD 5/2 kl.18.15

A

Every 3:00 for 15:00

5 weighted pullups

10 DB bench press

*Only unbroken sets

B

Odd object conditioning

Every 3:00 for 15:00

30m Farmer Carry

30m bearhug sandbag carry

C

3 supersets

12 bent over barbell rows (UH grip)

12 single arm lat pulldown

12 DB spider curls

WOD 5/2 kl.17.00

Teams of 2

3 min x 3

26/20 Cal Assault Bike

Remaining time:

30 KB Swing/30 Goblet Squat/DB Snatch…🔛

Alternating & synchronized

1 min rest between rounds 

REST 3

You Go I Go

8 rounds

60 m Sprint run w medball

1 KB Clean +3 Jerks(right/left)

Medball 9/6

DB 22,5/16

KB 24/16

Made by Alexandra

ROM WOD

OLYWOD 4/2-23

A – 10 min

1 RM Sots Press

B – E1,5MOM 5 (7,5min)

Snatch Complex

1 Power Snatch

1 OHS

1 Squat Snatch

Focus on technique, path and balance, keep the body tight

C – EMOM 5 (5min)

Snatch Complex

1 Hang Power Snatch

1 Hang Squat Snatch

Build weight

In matter of time

D – EMOM 5 (5min)

3 Snatch High Pull with lifting Straps

Build weight

Built by Bengt Granaas

Teamwod 4/2

WORKOUT – “ We are Never Ever Getting Back Together ”-

Freedom (RX’d)

Partner Workout:
400m Run (together) (Or 1000m Row (Split))
15 Synchro Wall Walks
800m Run (together) (Or 2000m Row (Split))
30 Synchro Overhead Squats (95/65)
400m Run (together) (Or 1000m Row (Split))
(KG conv: OHS 43/29)
Timecap 20 min

ACCESSORY
Core
For Time/Quality:
4 Rounds
20 Abmat Situps
30 Sec Plank
30 Flutter Kicks (each side) 30 Sec Side Plank (Right) 30 Sec Side Plank (Left)
15 Seated Oblique Twists w/ medball (each side)

WOD 3/2

WORKOUT

“Open 14.4” (RX’d)

AMRAP 14

60 Calorie Row

50 Toes-to-bars

40 Wall Balls 9/6

30 Power Cleans 60/42,5

20 Muscle Ups

SKILLS AND DRILLS

Week 2: Handstand Hold

MAYHEM AFFILIATE

3-2-1…GO

WOD 2/2

STRENGTH

Every Minute x 10  

5 Power Snatch

– Use lightweight that can be cycled smoothly for 5 Touch and Go reps

WORKOUT

“Look What You Made Me Do” (RX’d)

4 sets:

1:00 Max Push Press 20/15

1:00 Max Abmat Sit Ups

1:00 Max Walking Lunge Steps

1:00 Rest

MAYHEM AFFILIATE

3-2-1…GO

WOD 1/2

STRENGTH

5 Bench Press x 5 sets @65%

WORKOUT

“Shake It Off ” (RX’d)

75 Burpee Box Jump Overs 60/50

Every 2 minutes (including 0:00), perform 5 Front Squats 60/42,5

MAYHEM AFFILIATE

3-2-1…GO