workout of the day (wod)

WOD 13/10

STRENGTH 

10-8-6-4-2 

Muscle Clean + Strict Press (unbroken) 

Start light, build each set

“HEAVY GRACE” 

FOR TIME 

30 Power Clean and Jerks 85/60

MAYHEM AFFILIATE 

3-2-1…GO

WOD 12/10

STRENGTH

3 Sets

10 Deadlifts 

Mod-Heavy

WORKOUT 

For Time

30 Toes to Bar 

45/36 Calorie Row 

30 Toes to Bar 

45/36 Calorie Row 

30 Toes to Bar

MAYHEM AFFILIATE 

3-2-1…GO

StrengthWOD 11/10

A

10-8-6-4-2

Bench Press (Unbroken, Heavy)

Deadlift (Unbroken, Heavy)

B

4 rounds for quality

5 Double KB clean and press (AHAP)

10 DB kickbacks (each arm)

20m hand over hand sled pull

OlyWoD 10/10-26

In 12 min

In 12min build up to heavy 1 max rep of Split Jerk

EMOM 5 (5 min)

2 Power Snatch

E1,5MOM 5 (7,5min)

1 Power Snatch – 1 Hang Squat Snatch

E1,5MOM 6 (9min)

Odd: 1 Squat Snatch – 1 Hang Squat Snatch

Even: 2 Squat Snatch

Built by Bengt Granaas

TEAMWOD 10/10-26

Team of 2

50 TTB

30-20-10

Power Snatch 50/35

Back Rack Lunges @50/35

Sync. Burpees over Bar

50 Devils Press @2×22,5/15

30-20-10

Hang Power Clean @50/35

S2OH @50/35

Sync. Wall Balls 9/6

50 TTB

100 KB swing 24/16

TC: 40

WOD 9/10

“KELLY” 

5 Rounds For Time

400m Run 

30 Box Jumps 60/50

30 Wall Balls 9/6

MAYHEM AFFILIATE 

3-2-1…GO

WOD 8/10

STRENGTH

3 Sets of

12 Deadlifts 

Build to a 12- Rep Max 

WORKOUT

AMRAP 9

15 Sit-Ups 

10 Deadlifts 50/35

5 Hang Power Snatch 50/35

MAYHEM AFFILIATE 

3-2-1…GO