workout of the day (wod)
OlyWoD 7/11-26
A: In 15min
Bench Press 1RM
B: EMOM 6
3 Squat Snatch @ 60%
C: EMOM 6
2 Squat Snatch @ 70%
D: EMOM 6
1 Squat Snatch @ 80%
Built By Bengt Granaas
TEAMWOD 7/11
Team of 2
Wod 1
10 ROUNDS
4 Power clean 60/40
2 Wall walk
(I go you go)
*4 min. Rest
Wod 2
3 ROUNDS
24 Wallball
20 Box jump over 60/50
16 Hang power clean 50/35
8 Bar MU/ 12 chest to bar
*4 min. Rest
Wod 3
3 ROUNDS
30 cal. Row
60 DU
20 Toes to bar
TIME CAP: 40 min.
WOD 6/11
STRENGTH
Every 1:30 x 6 Sets
5 Hang Power Snatch + 5 snatch Grip Push Press
WORKOUT
20 Dumbbell Alt. Snatch 22,5/15
30 Toes to Bar
20 Dumbbell Alt. Snatch
30 Burpee to Bar
20 Dumbbell Alt. Snatch
30 Burpee to Bar
20 Dumbbell Alt. Snatch
30 Toes to Bar
20 Dumbbell Alt. Snatch
MAYHEM AFFILIATE
3-2-1…GO
WOD 5/11
STRENGTH
3 Sets
12 Deadlifts
WORKOUT
AMRAP 20
15/12 Calorie Bike
15 Box Step-Ups 50
15 Wall Ball 9/6
MAYHEM AFFILIATE
3-2-1…GO
WOD 4/11
WORKOUT
”NOVEMBER MONTHLY CHALLENGE”
For Time
1,6 K Run
50 Strict Pull Ups
100 Push-Ups
*Workout starts with the 1,6 K Run.
Then partition the 50 / 100 as
needed to complete the work.
STRENGTH
3-5 Sets
3-5 Reps Of
:05 Ring Hold + :03 Descent
Rest 1:00 b/t Sets
MAYHEM AFFILIATE
WOD 3/11
WORKOUT
TEAMS Of 2
10 Sets Each
50 Double Unders
5 Back Squats 90/62,5
STRENGTH
3 Sets
10/Leg Bulgarian Split Squats
20/Leg Banded Hamstring Curls
Rest 1:00
MAYHEM AFFILIATE
3-2-1…GO
WOD 2/11
STRENGTH
Every 1:00 x 8 Sets
2 Power Clean and Jerks
WORKOUT
FOR TIME
40-30-20-30-40 Calorie Row
After Every Row,
7 Power Cleans 85/60
(Women’s Cals: 32-24-16-24-32)
MAYHEM AFFILIATE
3-2-1…GO