workout of the day (wod)
WOD 5/6
WORKOUT
”Froning’s Revenge” (RX’D)
6 Rounds:
2 Rope Climbs (or 6 Strict Pull Ups)
7,5 m Handstand Walk (or 2 Wall Walks)
4 Front Squats 85/60
7,5 m Handstand Walk (or 2 Wall Walks)
* Barbell is from the floor, not rack
Cool Down:
3-5 minutes of easy cardio (this can be walking, a slow row, machine ride, etc.)
2 Sets
1:00 Elevated Standing Hamstring Stretch
1:00 Foam Roller Angels
1:00 Band Wrist Mobilization
*Rest as needed between sides, movements and sets.
MAYHEM AFFILIATE
3-2-1…GO
WOD 4/6
WORKOUT
“Midline Century” (RX’D) 3-3-3-4:00
AMRAP 3-3-3-4:00
20/15 Calorie Row
20 GHDs (or V-Up)
Max Toes to Bar (until 100 repetitions are completed)
-Rest 1:00 between AMRAPs-
Cool Down:
3-5 minutes of easy cardio (this can be walking, a slow row, machine ride, etc.)
2 Sets
1:00 Frog Stretch
1:00 Barbell Forearm Stretch
1:00 Toe Elevated Knee Over Toe Stretch
*Rest as needed between sides, movements and sets.
MAYHEM AFFILIATE
3-2-1…GO
WOD 3/6
WORKOUT
“June Burpee Challenge + ”RANDY” (RX’D)
Every 1:00 x 12
45 seconds Max Burpees Over Bar
15 second Rest
-Rest Until 20:00-
”RANDY”
For Time:
75 Power Snatch 35/25
Cool Down:
2 Sets
1:00 Seated QL Stretch
1:00 Chest Stretch
1:00 Seated External Rotations
*Rest as needed between sides, movements and sets.
MAYHEM AFFILIATE
3-2-1…GO
WOD 2/6
WORKOUT
“The Dirty 30s” (RX’D)
30 Back Squats 60/42,5
45 Chest to Bar
30 Back Squats
15 Bar Muscle Ups
30 Back Squats
* Barbell is from the floor, not rack
Cool Down:
3-5 minutes of easy cardio (this can be walking, a slow row, machine ride, etc.)
2 Sets
1:00 Forearm Smash
1:00 Bench Stretch for Lats
1:00 Couch Stretch
*Rest as needed between sides, movements and sets.
MAYHEM AFFILIATE
3-2-1…GO
WOD 1/6
WORKOUT
“The Final Toll + The Run” (RX’D)
30 Dumbbell Bench 2×22,5/15
200 Double Unders
30 m Dumbbell Farmers Lunge 2×22,5/15
-Rest until 10:00-
For Time:
3.2 K Run
Cool Down:
3-5 minutes of easy cardio (this can be walking, a slow row, machine ride, etc.)
2 Sets
1:00 Foot Smash w/Lacrosse Ball
1:00 Band Bicep Stretch
1:00 Open Book
*Rest as needed between sides, movements and sets.
MAYHEM AFFILIATE
3-2-1…GO
StrengthWOD 31/5 17:30
A
”Lynne”
5 Rounds of:
Max Bench Press (bodyweight)
Max Strict Pull Ups
Perform one unbroken set of Bench Press.
Rest as needed before performing one unbroken set of Strict Pull Ups.
Continue in this manner for 5 rounds
Score is total reps for this piece
B
3 sets
Hip flexor planks 45s/side
10-12 Ghd hip extensions
C
3 sets
Hips extended marches 6/leg
OlyWod 30/5-26
Skill
Tall Clean
In 12 min
3 RM Front Squat
E1,5MOM 4 (6 min)
1 Clean DL – 1 Clean Pull – 1 Hang Clean
E2MOM 4 (8 min)
1 Hi Hang Clean – 1 Hang Clean – 1 Power Clean –
3r finish r1-1 Push Press, r2-Pusg Jerk, r3-split Jerk
Build Weights
Built by Bengt Granaas