workout of the day (wod)
WOD 9/11 kl.17.00
”Footdee”
Every 1:00 (20:00)
Minute 1 – 5 Thrusters 50/35
Minute 2 – 10 Burpee Over Bar
Minute 3 – 12/10 Calorie Bike
Minute 4 – 15 m Sled Push (+60/40)
ROM WOD
Funktionell Styrka 9/11 kl.18.15
3 Rounds
20 Banded hip extension
Rest 30 sec
10/10 Mobility Seated External Rotations (sit vrid m vikt se bild)
Rest 30 sec
10/10 Hip Rotations
Rest 1 min
3 Rounds
10 OH Squat wall
Rest 30 sec
15 m Single Arm Overhead Walking Lunges left
Rest 30 sec
15 m Single Arm Overhead Walking Lunges
Rest 30 sec
10 Medball Deadbugs
Rest 90 sec
OLYWOD 8/11-25
In 12 min
Bench Press – 5 RM
EMOM 5
Clean Catch -into- Split Jerk @ 70/45
E1,5MOM 6
Squat Clean & Split Jerk – build weight
EMOM5 – AMRAP
50 Biceps Curl – empty bar
Built by Bengt Granaas
TEAMWOD 8/11-25
Team of 2
AMRAP: 18 Split Anyhow
BARBELL: 50/35
20 POWER CLEAN
20 PUSH PRESS
20 FRONT SQUAT
20 BURPEES OVER BAR
Rest 2 min
AMRAP: 14
BARBELL: 50/35
P1: 200 m RUN
P2: 5 STOH
10 DEADLIFT
10 BOXJUMP
WOD 7/11
WORKOUT
“Balmoral Castle” (RX’d)
2 Sets
3 Rounds
7 Strict Handstand Push Ups
14 Dumbbell Deadlifts 2×22,5/15
-Rest 2:00 between sets-
ACCESSORY
3 Sets
12 Weighted Push Ups (or Dips)
-rest 30 secs-
12 Ring Rows
-rest 30 secs-
15 Dumbbell Lateral Raises
-rest 1:00 between sets-
MAYHEM AFFILIATE
3-2-1…GO
WOD 6/11
STRENGTH
Every 2:00 x 7 Sets
2 Snatches @75–80%
WORKOUT
“Marischal College” (RX’d)
AMRAP 12
48 Double Unders
12 GHDs (or V-Ups)
4 Back Squats 100/70
MAYHEM AFFILIATE
3-2-1…GO
WOD 5/11
WORKOUT
“Duthie Park” (RX’d)
1000/850m Row
25 Box Jumps 60/50
25 Hang Power Cleans 70/50
25 Box Jumps 60/50
1000/850m Row
Mayhem Mini-Pump –Lower Pull
3 Sets
10 Barbell Good Mornings @ RPE 6/10
-rest 30 seconds-
10 Farmers Carry Step Back Lunge (each side) @ RPE 7/10
-rest 1-2 minute between sets-
MAYHEM AFFILIATE
3-2-1…GO