workout of the day (wod)
StrengthWOD 19/10 18:15
A
4 sets
20 Alt. Single arm KB swings
Rest 30s
8 Goblet squat into curtsy lunges
Rest 30s
12 b-stance RDL into row (each arm)
Rest 2min
B
4 supersets
12 close grip KB chest press
20 over/under KB rows
MAYHEM MINI-PUMP – Core and Arms
3 sets:
15 L-Sit
-rest 30 secs-
25 Banded Tricep Press Downs
-rest 30 secs-
16 Alternating Leg V Ups (8 each side)
-rest 30 secs
-25 Banded Bicep Curls
-rest 1 minute between sets-
WOD 19/10 17:00
”Apple Orchard”
For Time:
1:00 Max Calorie Air Bike
1:00 Rest
Continue until 200/160 Calories (total) are accumulated.
MAYHEM MINI-PUMP – Core and Arms
3 sets:
:15s L-Sit
-rest 30 secs-
25 Banded Tricep Press Downs
-rest 30 secs-
16 Alternating Leg V Ups (8 each side)
-rest 30 secs-
25 Banded Bicep Curls
-rest 1 minute between sets-
OLYWOD 18/10-25
In 12 min
3 RM Push Press
Skill – Tall Split Jerk
E1,5MOM 6 (9 min)
2 Power Clean – 1 Split Jerk
EMOM 6
1 Clean & Jerk
Built by Bengt Granaas
Team WOD 18/10
Teams of 2
AMRAP 5
YGIG
3 Deadlift
2 Power Clean
1 Push Jerk
@70/50
REST
Team of 2
AMRAP 25 min
“YGIG”
50 m Farmers Walk 2x 24/16 kg
8 DB Snatch 22,5/15
12 Abmat Situps
6 DB Box Step Overs 22,5/15
WOD 17/10
STRENGTH
Build to a new 1RM Back Squat
WORKOUT
“Crisp Mornings” (RX’d)
21-18-15-12-9
Calorie Row
Double Kettlebell Front Rack Lunge Steps 2×24/16
Women Calories: 16-14-12-9-6
MAYHEM AFFILIATE
3-2-1…GO
WOD 16/10
STRENGTH
Build a new 1RM in Clean & Split Jerk
Post
3 Sets Of
10 Dumbbell Row (heavy single arm)
WORKOUT
“Harvest Moon” (RX’d)
Every 1:00 x 10
10 Toes to Bar
10 Push Press 42.5/30
MAYHEM AFFILIATE
3-2-1…GO
WOD 15/10
GYMNASTICS – Pulling (Week 8)
Complete 3 rounds x 40-50% of your 1 rep max from week one
* Goal is to complete each set unbroken
* Rest 2 minutes between sets
Level 1: Ring Rows
Level 2: Kipping Ring Pull-ups
Level 3: Ring Muscle-Ups
WORKOUT
“Bonfires and Hayrides” (RX’d)
3 Sets
12/10 Calorie Bike
6 Bar Muscle Ups
12/10 Calorie Bike
-rest 1:00 between sets-
-rest 3:00-
3 Sets
12/10 Calorie Bike
6 Burpee Pull Ups
12/10 Calorie Bike
-rest 1:00 between sets-
MAYHEM AFFILIATE
3-2-1…GO