workout of the day (wod)
WOD 26/6
GYMNASTICS
Handstand Push Ups
Every 90 seconds x 5 Sets
Buy in of 10 burpees and then one set of Max unbroken strict handstand push-ups
WORKOUT
“Dallas Flash” (RX’d)
2 Rounds
12 Bench Press 60/37,5
12 GHD Sit Ups (Or V-Ups)
-@5:00-
24 Bench Press
24 GHD Sit Ups (Or V-Ups)
-@10:00-
24 GHD Sit Ups (Or V-Ups)
24 Bench Press
-@15:00-
2 Rounds
12 GHD Sit Ups (Or V-Ups)
12 Bench Press
MAYHEM AFFILIATE
3-2-1…GO
WOD 25/6
STRENGTH
5 Sets
3 Deadlifts @80%
3 Broad Jumps
WORKOUT
“Carolina Hogs” (RX’d)
4 Rounds
400m Run
40/32 Calorie Row
MAYHEM AFFILIATE
3-2-1…GO
WOD 24/6
WORKOUT
“Orlando Squeeze” (RX’d)
Every 1:30 x 8 Sets
12/10 Calorie Bike
5 Power Snatches (50-60%)
ACCESSORY
3-4 Sets
10 Landmine Press (each)
10 Landmine Twists
10 Landmine RDL (each)
*Rest 2:00 Between Sets
MAYHEM AFFILIATE
3-2-1…GO
WOD 23/6
STRENGTH
5 Sets
3 Front Squats @80%
4 Box Jumps (moderate-high height)
WORKOUT
“Atlanta Bouncers” (RX’d)
AMRAP 5 x 3 Sets
3 Strict Handstand Push Ups
6 Burpee Over Dumbbells
9 Dumbbell Squats 15/10
-rest 2:00 between sets-
MAYHEM AFFILIATE
3-2-1…GO
Funktionellstyrka kl. 18.15 22/6
Every 2:00 x3
1. 8/8 KB Half kneeling clean to press
2. 8/8 DB One leg good morning
3. 20 Behind Neck Press
4. 100 m Farmers Walk HEAVY!
AMRAP 15
15 m OH Walking Lunges left
15 m OH Walking Lunges right
REST 1 min
20 Alt Biceps Curls
10 Excentric Handstand Push-Ups
REST 1 min
30 T-raises
6 Slow pullups on the way up
WOD 22/6 kl.17.00
Teams of 2
AMRAP 12
200m Run – together
10 Bear Complex* 60/40 – split anyhow
*1 Bear complex: 1 Power clean + 1 Front
squat + 1 Push press + 1 Back Squat + 1
Push Press behind neck
Rest 3
AMRAP 12
“YGIG”
5 Push ups
10 Russian KBS 32/24
8 KB Goblet Squat
WOD 20/6
STRENGTH
– In 15:00
1RM Squat Snatch
WORKOUT
“Denver Outlaws” (RX’d)
5 Rounds
25 Wall Balls 9/6
15 Toes to Bar
200m Run
MAYHEM AFFILIATE
3-2-1…GO