workout of the day (wod)
WOD 14/5
GYMNASTICS
3:00 on/1:00 off x 2 Sets:
35 Double Unders
1 Rope Climb
30 m Farmers Carry @ 2×22,5/15
1 Rope Climb
WORKOUT
“Saint-Honoré” (RX’D)
4 Rounds
400m Run
20 Box Jumps 60/50
30 m Bodyweight Walking Lunge
MAYHEM AFFILIATE
3-2-1…GO
WOD 13/5
STRENGTH
Every 1:00 x 5 Sets
3 Power Snatch (singles) @ 70% OR RPE 6-7
-into-
Every :30 x 10 Sets
1 Power Snatch @ 75–80% OR RPE 8
WORKOUT
“Tarte Tatin” (RX’D)
30 Toes to Bar
30 Overhead Squats 35/25
30 Burpee Over Bar
-Rest 1:00-
30 Burpee Over Bar
30 Overhead Squats 35/25
30 Toes to Bar
MAYHEM AFFILIATE
3-2-1…GO
WOD 12/5
STRENGTH
Every 2:00 × 5 Sets
3 Clean Deadlifts @ 90–95% (1RM Clean OR RPE 9)
WORKOUT
“Mille-Feuille” (RX’D)
Every 5:00 x 5 Sets
25/20 Calorie Row
25/20 Calorie Bike
MAYHEM AFFILIATE
3-2-1…GO
WOD 11/5
WORKOUT
“Profiterole” (RX’D)
AMRAP 25
1,6 K Run
Max Rounds of ”Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats
MAYHEM AFFILIATE
3-2-1…GO
Crossfit 10/5 kl.17.00
Mustafar
Teams of 2
60 Synchro Toes to Bar
40 Calorie Air Bike and Row (total on each)
60 Power Snatches 60/42,5
3 sets
15 Hip Extensions on GHD (or 25 Supermans)
-rest 30 seconds-
20 Dumbbell Glute Bridges
-rest 1 minute between sets-
Funktionell Styrka 10/5 kl.18.15
20 min
1/1 Deep DB Bulgarian split squat hold 20-40 sec+20 bouncing without DB
Rest 45 sec
10/10 Banded hip opener
Rest 45 sec
30 KB Overhead marches
Rest 45 sec
3 Rounds
10 KB Banded side laterals
Rest 30 sec
10 KB Banded front raises
Rest 30 sec
10 Russian KB Swings
Rest 30 sec
10 American KB Swings
Rest 90 sec
OlyWod 9/5-26
In 12 min
1 RM DL – Build up to 1 Heavy Dead Lift
EMOM 8
Odd: 1 DL – 1 Squat Clean
Even: 1 DL – 1 Power Clean
E1,5MOM 6 min
1 Squat Clean – 1 Front Squat – 1 Jerk Begin @ 60% of 1 RM Sq.CL, then increase weight every set
Built by Bengt Granaas