workout of the day (wod)
WOD 16/2 kl.17.00
SKILL
Handstand
”WALK THIS WAY”
For Time:
50 Walking Lunges
30 Single Arm Push Presses 22,5/15
40 Front Rack Lunges 22,5/15
20 Handstand Push-Ups
30 Single Arm Overhead Walking Lunges 22,5/15
10 Strict Handstand Push-Ups
StrengthWOD 16/2 18:15
Mayhem functional PUMP! (Legs/core)
A
3 sets
10 Barbell back squats RPE7
15 weighted Hip extensions
-Rest 1min-
10 Sumo deadlifts RPE7
15 Bulgarian split squats (each leg)
-rest 2-3min b/t sets-
B
3 sets of Hang. bent knee around the worlds
3 sets of Anti-rotational dead bugs
3 sets of turtle holds
OLYWOD 15/2-25
Slow Tall Muscle Snatch – Tall Muscle Snatch – brum and BB
In 12min – build weight
1 RM OHS
In 8min – build weight
Power- and Squat Snatch – Start line – Catch Line
EMOM 6
2 Snatch Drop – find your weight
EMOM 6
1 Squat Snatch
Built by Bengt Granaas
Teamwod 15/2-25
WORKOUT – Thunderhead
Freedom (RX’d)
Teams of 2
32:00 AMRAP (1:1)
30m DB’sFrontRack Carry 22.5/15
15/12 Calorie AssaultBike
30m Sled Push 40/30
20 Air Squats
WOD 14/2
STRENGTH
Every 2 mins x 6 Sets
2 Power Cleans + 2 Push Jerks
Complete unbroken
WORKOUT
“13.2”
AMRAP 10
5 Shoulder-to-Overheads 50/35
10 Deadlifts 50/35
15 Box Jumps 60/50
MAYHEM AFFILIATE
3-2-1…GO
WOD 13/2
STRENGTH
Every 1:30 x 8 Sets Of,
2 Tempo Bench Press (70-80%)
Tempo = 3 sec down/no pause/1 sec up/no pause (3010)
WORKOUT
“Bison”
AMRAP 5
5-10-15…
Dumbbell Bench Press 22,5/15
V-ups
Rest 1 min
AMRAP 5
5-10-15…
Ring Rows/Bodyweight Bar Rows
V-ups
Rest 1 min
AMRAP 5
5-10-15…
Dumbbell Bench Press 22,5/15
Ring Rows/Bodyweight Bar Rows
MAYHEM AFFILIATE
3-2-1…GO
WOD 12/2
WORKOUT
“Deadwood”
Every 2 mins x 7 Sets
12/10 Bike Calories
3 Power Snatches
GYMNASTICS – Handstand Push-ups – Strength
EMOM 10
Odd,
L1 – :20 Max Strict Deficit Handstand Push-ups
L2 – :20 Max Strict Box Handstand Push-ups
L3 – :20 Max Pike Push-ups/Push-ups
Even,
L1 – :30s Handstand Hold
L2 – :20-:30 Handstand Hold
L3 – :20-:30 Box Handstand Hold/Plank Hold
MAYHEM AFFILIATE
3-2-1…GO