workout of the day (wod)
WOD 9/4
STRENGTH
Every 1:30 x 8 Sets
2 Power Cleans + 1 Push Jerks @65% OR RPE 6
WORKOUT
“FREESIA” (RX’D)
AMRAP 4 x 3 Sets
75 Double Unders
15 Front Squats 60/42,5
75 Double Unders
Max Power Cleans 60/42,5 in the remaining time.
-rest 2:00 between sets-
MAYHEM AFFILIATE
3-2-1…GO
WOD 8/4
WORKOUT
“PEONY” (RX’D)
AMRAP 20
200m Run
5 Wall Walks
400m Run
10 Wall Walks
600m Run
15 Wall Walks
800m Run
Max Wall Walks in remaining time
(20 Wall Walk Cap)
ACCESSORY
Accumulate 3:00 minutes:
Plank Hold (elbows)
Rest as needed.
Score is total clock time at finish.
There is a 10:00 time cap.
MAYHEM AFFILIATE
3-2-1…GO
WOD 7/4
STRENGTH
SNATCH COMPLEX
Every 2:00 x 7 Sets
1 Snatch Pull + 1 Hang Squat Snatch + 1 Overhead Squat @ 60–65% OR RPE 6
*Complex completed unbroken
WORKOUT
“CHERRY BLOSSOM” (RX’D)
AMRAP 9
3, 6, 9, 12…
Power Snatch 42,5/30
Burpee Over Bar
MAYHEM AFFILIATE
3-2-1…GO
WOD 6/4
STRENGTH
Every 2:00 x 5 Sets
3 Tempo Back Squats @ 65%
(3 seconds down, 3 in the hole)
WORKOUT
“DAFFODIL” (RX’D)
50 Wall Balls 9/6
35 Toes to Bar
50 Box Jumps 60/50
35 Toes to Bar
50 Wall Balls
MAYHEM AFFILIATE
3-2-1…GO
WOD 5/4 9:00
4 sets
AMRAP 4
15 DB Bench Press 2×22,5/15
4 Rope Climbs (Or 12 Strict Chin Ups)
Max Calorie Bike in remaining time
-no rest between sets-
————————————
MINI PUMP:SHOULDERS AND ARMS
3 SETS
5 Shoulder Press @ RPE 8/10
-rest 30 seconds-
8 Bottom-Up Single Arm Standing KB Press (each side) @ RPE 8/10
-rest 30 seconds-
10 Seated Dumbbell Balboas @ RPE 8/10
-rest 30 seconds-
10 Dumbbell Snow Angel Raise @ RPE 8/10
-Rest 2:00 between sets-
OLYWOD 4/4-26
E15SecOM 5
1 DL @ 100/70kg
E1,5MOM 5 – Build Weight (7,5min)
1 Push Jerk – 1 Split Jerk
EMOM 6 – Build Weight
1 C & J
Remaining time
Squat Clean – build weights
Built by Bengt Granaas
Easter WOD 4/4 10:30
Teams of 2
10 rounds (5 rounds each)
200m run
10 heavy Wall Ball shots
-into-
10 rounds (5 rounds each)
250/200m row
10 burpee over rower
-into-
10 rounds (5 rounds each)
15/12 cal assault bike
10 heavy med ball squat cleans