workout of the day (wod)
OLYWOD 27/9-25
In 12 min
1 RM Heavy Thruster
E1,5MOM 6 (9 min)
1 Back Squat Thruster – 1 OHS – 1 Snatch Balance
EMOM 6
1 Squat Snatch – 1 Hang Squat Snatch
Built by Bengt Granaas
Teamwod 27/9-25
Team of 2
50-40-30
Wall Balls 9/6
DB Snatch @22,5/15
200m Run together
40-30-20
Box Jump Overs 60/50
T2B
4-3-2
Plate push 20/15
200m Run together
30-20-10
Alt. Devils Press@22,5/15
Pull Ups
Box Jump Overs 70/60
HSPU
Timecap: 35
WOD 26/9
STRENGTH
Deadlift (Wave 4):
2 Sets Of
5-3-1 Tempo Deadlift 4s down @70–80–85%
Post:
3 Sets Of
12 Dumbbell Floor Press
WORKOUT
“12th Man” (RX’d)
AMRAP 2
12 Box Jump Overs 75/60
8 Deadlifts 100/70
Max Strict Handstand Push Ups
-rest 1:00 between-
* Repeat until 50 Strict Handstand Push Ups are accumulated
Time cap: 16 minutes (5.5 rounds)
MAYHEM AFFILIATE
3-2-1…GO
WOD 25/9
STRENGTH
Back Squat (Wave 4)
2 Sets Of
5-3-1 @75–85–90% + 80–85–90%
Post:
3 Sets Of
12 Seated Banded Rows
WORKOUT
“Sooner Schooner” (RX’d)
AMRAP 15
10-15-20. . .
Calorie Row
Hang Power Cleans 42,5/30
(Women Calories: 8-12-16. . .)
MAYHEM AFFILIATE
3-2-1…GO
WOD 24/9
GYMNASTICS: Pressing (Week 5)
EMOM x 8
Odd minute: Complete 35% of your 1 rep max of wall facing handstand push ups
Even minute: 12 double dumbbell seated shoulder presses 2×22,5/15
WORKOUT
“War Eagle” (RX’d)
5 Rounds
15 GHDs (Or V-Ups)
12 Dumbbell Step Back Lunges 2×22,5/15
9 Dumbbell Push Press 2×22,5/15
MAYHEM AFFILIATE
3-2-1…GO
WOD 23/9
STRENGTH
Skill Focus (Split Jerk)
3 Sets Of
3 Split Jerk Footwork Drill
3 Sets Of
2 Pause Split Jerk @light/moderate
WORKOUT
“Death Valley” (RX’d)
For Time:
30 Burpee to Bar
-straight into-
3 Rounds
25/20 Calorie Bike
75 Double Unders
MAYHEM AFFILIATE
3-2-1…GO
WOD 22/9
STRENGTH
4 Sets Of
Snatch Complex:
2 Snatch + 1 Overhead Squat @ 75%
Post:
3 Sets Of
12 Barbell Curls
WORKOUT
“Touchdown Jesus” (RX’d)
Every 5:00 x 3 Sets
6-4-2
Overhead Squats 60/42,5
12-8-4
Chest to Bar
MAYHEM AFFILIATE
3-2-1…GO