workout of the day (wod)
OLYWOD 7/6-25
In 12min
3 RM Unstable Back Squats – Rubber band
E1,5MOM 8 – Build weights (12min)
1 Snatch Pull – 1 Power Snatch – 1 OHS – 1 Squat Snatch
EMOM 4
4 Front Squats @ 65/50kg
Built by Bengt Granaas
Team of 2, 7/6-25
Team of 2
TTL TC 32min
FT
12 rounds of YGIG
4 Power Cleans (60/42.5 kg)
6 Push-ups
8 Sit-ups
TC 20min
2min rest, then
-into-
AMRAP 12min
- 20/16cal Ass.Bike
- 10 Synchro Air Squats (båda samtidigt)
- 15 Dumbbell Box Step Overs (2×22.5/15 kg)
- 10 Partner Wall Ball Toss (stå mitt emot varandra, kasta varannan, 4m)
- 8 Burpee Leapfrogs (4 var)
Built by Bengt Granaas
WOD 5/6
STRENGTH
Heavy Single Bench Press
WORKOUT
“Highwaymen” (RX’d)
Every 2:00 x 10 Sets
200m Run (75-80%)
MAYHEM AFFILIATE
3-2-1…GO
WOD 4/6
WORKOUT
“American IV” (RX’d)
AMRAP 30
1000m Row
30 GHDs (Or V-Ups)
20 Burpee over Rower
ACCESSORY
Accumulate 4 minutes of front hold at a challenging weight
-rest as needed between breaks-
MAYHEM AFFILIATE
3-2-1…GO
WOD 3/6
STRENGTH
Heavy Single Back Squat
WORKOUT
“June Carter” (RX’d)
AMRAP 15
2 Muscle Ups Or 2x Chest to Bar
2 Front Squats 50/35
9 m Handstand Walk (4,5 m out and back) Or 2 Wall Walks
*Add 2 reps to the muscleups and squats every round
MAYHEM AFFILIATE
3-2-1…GO
WOD 2/6
WORKOUT
“Cash” (RX’d)
AMRAP 2 x 5 Sets
150m Run
10 Clean and Jerks 42,5/30
Max Box Jump Overs 75/60
-Rest 1:00 Between sets-
ACCESSORY
5 Sets Of
2 Turkish Get-Ups (each side)
*Use a weight that is challenging but allows for good form throughout reps
MAYHEM AFFILIATE
3-2-1…GO
StrengthWOD 1/6 18:15
A
3 sets
15m Double KB FR carry
6 Double KB FR squats
6 Double KB FR step ups
15m Double KB FR carry
6 Double KB FR squats
6 Double KB FR step ups
15m Double KB FR carry
Rest 2-3min b/t sets
B
4 sets
5 chin ups RPE8 (weighted if needed)
10 DB hammer curls RPE8
Rest as needed
C
6 rounds of Max Effort, alternating between exercises [40 seconds of work/20 seconds of rest]
L1: Heel Assist Box Dips/Inchworm to Push Up
L2: Heel Box Ring Dips/Ring Support Tuck Ups
L3: Ring Dips/Ring Support Tuck Ups