workout of the day (wod)
TEAMWOD 9/5
Team of 2
6x YGOIGO
8 Burpees over Bar
8 Pull Ups
80 Front Rack Lunges 42.5/30
60 S20H 50/35
40 Power Cleans 60/40
300 DU
40 Power Cleans 60/40
60 S20H @50/35
80 Front Rack Lunges 42.5/30
6x YGOIGO
100m Run
10 T2B
Remaining time
As many cal on AssaultBike
TC: 36 min
WOD 8/5
ACCESSORY
10-9-8-7-6-5-4-3-2-1
Double Dumbbell Bent Over Row (6-7 RPE)
Dumbbell Bench Press (6-7 RPE)
WORKOUT
”Jakku” (RX’D)
AMRAP 20
200m Run
2 Rope Climbs
MAYHEM AFFILIATE
3-2-1…GO
WOD 7/5
STRENGTH
Every 2:00 × 5 Sets
3 Bench Press @ 78% OR RPE 7-8
WORKOUT
“Kashyyyk” (RX’D)
6 Sets
48 Double Unders
12 Burpee Over Bar
6 Deadlifts 125/85
-rest 1:00 between sets-
MAYHEM AFFILIATE
3-2-1…GO
WOD 6/5
STRENGTH
Every 1:00 x 5 Sets
3 Clean and Jerks (singles) @ 70% OR RPE 6-7
-into
Every :30 x 10 Sets
1 Clean and Jerk @ 75–80% OR RPE 8
WORKOUT
“Coruscant” (RX’D)
21-15-9
Hang Power Clean 42,5/30
Shoulder to Overhead 42,5/30
-rest 4:00-
9-15-21
Shoulder to Overhead
Hang Power Clean
MAYHEM AFFILIATE
3-2-1…GO
WOD 5/5
STRENGTH
Every 2:00 × 6 Sets
2 Squat Snatch (singles) @ 75–78% OR RPE 7-8
WORKOUT
“Naboo” (RX’D)
20:00 Calorie Bike Test
or
20:00 Calorie Row Test
MAYHEM AFFILIATE
3-2-1…GO
WOD 4/5
GYMNASTICS
EMOM x 9
Min 1: 1 Wall Walk + 5 Sec Handstand Hold + Handstand Walk as far as possible away from the wall
Min 2: 15-30 Second GHD Hollow Body Hold
Min 3: Rest minute
WORKOUT
“Alderaan” (RX’D)
400m Run
50 Pull Ups
400m Run
100 Push Ups
400m Run
150 Air Squats
400m Run
MAYHEM AFFILIATE
3-2-1…GO
WOD 3/5 17:00
”Oklahoma City Thunder”
5 sets
30m Farmer Carry (moderate)
15m Handstand Walk (Or 4 Wall Walks)
30m Farmer Carry (moderate)
-rest 1:00 between sets-
(Score by Time each set)