workout of the day (wod)
WOD 16/9
WORKOUT
For Time
40-30-20-10
Wall Ball 9/6
Toes to Bar
STRENGTH
On 15:00 Clock (PostWorkout)
Build to a Heavy
3-Rep Back Squat Squat on tired legs
MAYHEM AFFILIATE
3-2-1…GO
WOD 15/9
WORKOUT
In Teams Of 2
For Time
150/120 Calorie Row
50 Burpee Box Jump Overs 60/50
100 Alt. Dumbbell Snatches 22,5/15
50 Burpee Box Jump Overs
150/120 Calorie Row
Split all work as needed. One athlete works at a time.
MAYHEM AFFILIATE
3-2-1…GO
WOD 14/9
STRENGTH
3 Deadlift + 2 Power Clean + 1 S2OH
Start moderate, build to heavy
WORKOUT
7 Rounds Of
7 Deadlifts 125/85
7 Strict Handstand Push Ups
MAYHEM AFFILIATE
3-2-1…GO
StrengthWOD 13/9
A
Seated banded barbell press 5 sets x 8 reps
B
4 supersets
Banded Alt. Archer raise x20
Seated plate raise x10
C
5 sets
Rear foot elevated weight releasers
1+10 reps each side
D
With a partner
10 sets each
15m sled push (moderate/heavy)
1 work – 1 rest
OLYWoD 12/9-26
In 15 min
Min 0-13 build up to heavy 3 max rep
1 att. 70% max RM
EMOM 5 (5 min)
1 Power Clean @ 50/35kg
2 Front Squats
3 Back Squats
– rest 1 min –
E1,5MOM 5 (7,5 min)
1 Power Clean @ 60/42,5kg
2 Front Squats
3 Back Squats
– rest 1 min –
E2MOM 5 (10 min)
1 Power Clean @ 70/50kg
2 Front Squats
3 Back Squats
Built by Bengt Granaas
WOD 12/9
Team of 2
3 rounds, each round for time, of:
Run, 600 m
Sled Push, pick load, 40 m
Row, 500/450 m
DB Walking Lunges, pick load, 40 m
Ski Erg, 500/450 m
40 Wall Balls, pick load
Rest 3 mins between each round
WOD 11/9
WORKOUT
“9/11 343 TRIBUTE”
9 Rounds For Time
11 Lateral Burpee Over Bar
3 Power Snatch 70/50
4 Overhead Squats 70/50
3 Bar Muscle Ups
MAYHEM AFFILIATE
3-2-1…GO