Aqualand är öppet igen. Varmbadet är stängt till och med fredag 3/10.

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