workout of the day (wod)
Funktionell Styrka kl.18.15
4 Sets
10-8-6-AMRAP
Barbell Z-press
Rest 30 sec
2 Rope Climbs
Rest 90 sec and repeat
EMOM 90 x3
- 30-45 sec Plate Hold
- 6/6 Bulgarian Split Squat
- 10 TTR
- 30-45 sec KB OH Hold
MINDFULNESS 🧘🏼♀️
WOD 17/11 kl.17.00
SKILL
Handstand practice
”THREE WISE MEN”
Three AMRAPs in 16 minutes
AMRAP in 4 minutes
5 Hang Squat Snatches 60/42,5
10 Bar-Facing Burpees
Rest 2 minutes
Then, AMRAP in 4 minutes
10 Power Cleans 60/42,5
20 Pull-Ups
Rest 2 minutes
Then, AMRAP in 4 minutes
15 Box Jump-Overs 60/50
30 Wall Ball Shots 9/6
OLYWOD 16/11-24
In 12 min
3 RM Snatch Grip Dead Lift
EMOM 6 – Go Light to Heavy
1 Power Snatch
1 Hang Squat Snatch
EMOM 6
1 Squat Snatch
1 OHS
EMOM 6
2 Snatch Push Press
1 OHS
1 Squat Snatch
Built by Bengt Granaas
WOD 16/11
Team of 2
2 set
100/80 cal ski / row
50 Boxjumps
30 power clean 85/57,5kg
Rest 6 min between set
WOD 15/11
STRENGTH
Every 3:00 x 2 Sets
2 Back Squats @90-95%
WORKOUT
“Hot Cocoa” (RX’d)
5 Rounds
75 Double Unders
15 Shoulder to Overhead 42.5/30
MAYHEM AFFILIATE
3-2-1…GO
WOD 14/11
STRENGTH
5 Sets Of
Hang Power Snatch + Overhead Squat
Set 1: 5 Hang Power Snatch + 5 Overhead Squat
Set 2: 4 Hang Power Snatch + 4 Overhead Squat
Set 3: 3 Hang Power Snatch + 3 Overhead Squat
Set 4: 2 Hang Power Snatch + 2 Overhead Squat
Set 5: 1 Hang Power Snatch + 1 Overhead Squat
*Complete each complex unbroken
WORKOUT
“Maple Pecan Latte” (RX’d)
For Time:
4-8-12-16-20-24 Calorie Bike
Toes to Bar
(Women’s Calories: 3-6-9- 12-15-18)
MAYHEM AFFILIATE
3-2-1…GO
WOD 13/11
STRENGTH
Every 3:00 x 2 Sets
2 Deadlifts @90-95%
WORKOUT
“Hot Apple Cider” (RX’d)
AMRAP 2 x 4 Sets
20/16 Calorie Row
Max Wall Ball 9/6kg in the time remaining
-rest 2:00 between sets-
-into
AMRAP 2 x 4 Sets
200 m Run
Max Burpee to Bar
-rest 2:00 between sets-
MAYHEM AFFILIATE
3-2-1…GO