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
B
Every 3:00 for 15:00
C
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