workout of the day (wod)

WOD 27/5

WORKOUT  

“Bragg” (RX’d)

Teams Of 2

AMRAP 12

10-15-20-25….

Calorie Bike / Women: 8-12-16-20….

7,5-15-22,5-30m….

Kettlebell Front Rack Carry 2×24/16

-Rest 3:00- 

AMRAP 12

10-15-20-25….

Calorie Row / Women: 8-12-16-20….

7,5-15-22,5-30m….

Sled Push +40/+20

MAYHEM AFFILIATE 

3-2-1…GO

WOD 26/5

WORKOUT 

“MURPH” (RX’d)

1600 m Run 

100 Pull-ups 

200 Push-ups 

300 Squats 

1600 m Run

MAYHEM AFFILIATE 

3-2-1…GO

Funktionell Styrka kl.18.15

4 Rounds

10/10 KB Lunges w band

Rest 30 sec

12 Kneeling triceps extension

Rest 30 sec

10 Waiter Curl

Rest 30 sec

6-10 Toes to rings

Rest 30 sec

3 Rounds

Every 90 sec:

5 Front Squats 30X1 40-50% 1RM

+ 5 Tempo squats

Then 

Every 90 sec

5 DB Z-press 30X1

5 Tempo Z-press

ROM WOD (Stretch & Relax)

WOD 25/5 kl.17.00

EMOM 20

MINUTE 1: Deadlifts 70/50

MINUTE 2: Goblet Squat 24/16

MINUTE 3: Abmat Situps

MINUTE 4: Box step overs 60/50

MINUTE 5: Rest

ROM WOD (Stretch & relax)

OLYWOD 24/5-25

In 12min

2 RM Unstable Bench Press – Rubber band

EMOM 8 – Build weights

Odd – 3 S2OH

Even – 2 Thruster

EMOM 6

6 Front Squats @ 55/40kg

EMOM 4

2 Clean

Built by Bengt Granaas

Teamwod, 24/5-25

Team of 2

TC 40min

FT – IGYG

20 r of:

15/12 cal row

5 DL @ 100/70kg

3 DDB Devils press

1 Power Clean @ 70/50kg

-into-

70 cal Assault Bike

20 DL @100/70kg

20 DDB Devils Press

20 Power Clean @ 70/50kg

20 Pull Ups

20 Sit Ups

20 Wall Balls

100/200 DU/SU

20 Push Ups

20 S2OH @ 50/40kg

Built by Bengt Granaas

WOD 23/5

WORKOUT

“Forrest” (RX’d) 

2 Sets: 

300/250m Row 

15 Front Squats 42,5/30

75 Double Unders

15 Shoulder to Overhead 42,5/30

75 Double Unders

15 Thrusters 42,5/30

300/250m Row 

-rest 5:00 between sets- 

MAYHEM AFFILIATE 

3-2-1…GO