workout of the day (wod)
WOD 12/11
BAR MUSCLE UPS: WEEK 5:
Every 90 seconds x 6 Sets
Freedom: 4-6 Bar Muscle Ups with an extra DIP at the top of each Bar Muscle Up
Independence: 5-7 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pullups, then complete 5 Push Ups on the ground.
Liberty: 7-9 Ring Rows, then complete 5 Elevated Push Ups (hands on box or bench)
WORKOUT
“Pumpkin Spice Latte” (RX’d)
AMRAP 8
2-4-6-8…
Handstand Push Ups
4-8-12-16…
Pull-ups
-rest 4:00-
For Time
“Erase your reps” (start where you left off and go in reverse)
MAYHEM AFFILIATE
3-2-1…GO
WOD 11/11
WORKOUT
“KLEPTO” (RX’d)
4 Rounds
27 Box Jumps 60/50
20 Burpees
11 Squat Cleans 65/45
ACCESSORY – CORE WORK
3 Rounds:
10 KB Side Bends (each side)
20 Pulse Ups
30 m Single DB Overhead Carry (Left– as heavy as possible)
30 m Single DB Overhead Carry (Right – as heavy as possible)
*Rest 2 minutes between rounds
MAYHEM AFFILIATE
3-2-1…GO
StrengthWOD 10/11 kl.18.15
A
5 sets
4 wide grip weighted strict pullups
10 lateral raise
Rest 90s b/t sets
B
Alt. EMOM 25
Min 1: 10 straight arm lat pulldowns
Min 2: 5-10 Dips
Min 3: 15/12 cal row (Timecap :50s)
Min 4: 15 DB Bench press (RPE8)
Min 5: 15 barbell rows (RPE 8)
WOD 10/11
“Grown Ups” (RX’d)
Teams of 2
4 Rounds (each)
Partner 1:
40 Double Unders
20 Toes to Bar
20 Push Press 35/25
40 Double Unders
Partner 2:
Max Calorie Air Bike
-switch when the partner completes the second set of double unders. Rotate through for 4 rounds each.
MAYHEM AFFILIATE
3-2-1…GO
Teampass 9/11-24
WOD
Team of 2
400m Run together/ alt Row
50 Box jump over 60/50
25 Single arm devils press @22,5/15
2x
200m Run together /alt Row
40 Box step ups w. DB
20 Sync DB snatch
4x
100m Run together / alt Row
20 Sync alt. hang clean & jerks
10 Burpee box jump overs
25 Single arm devils press
50 Box jump overs
400m Run together /alt Row
Timecap 40
OLYWOD 9/11-24
In 12 min
2 RM Sots Press
EMOM 8 – Go Light to Heavy
1 Snatch Pull
1 Squat Snatch
EMOM 6
2 Snatch Drop – build weight
EMOM 6
3 Heavy Snatch Pull – build weight
Passet i POD-format
Built by Bengt Granaas
WOD 8/11
STRENGTH
Every 2:45 x 3 Sets
3 Deadlifts (85-90%)
WORKOUT
“Happy Gilmore” (RX’d)
AMRAP 9
Round 1: 3 Power Cleans (70/50) + 1 Wall Walk
Round 2: 3 Power Cleans (70/50) + 2 Wall Walks
Round 3: 3 Power Cleans (70/50) + 3 Wall Walks
Round 4: 6 Power Cleans (70/50) + 4 Wall Walks
Round 5: 6 Power Cleans (70/50) + 5 Wall Walks
Round 6: 6 Power Cleans (70/50) + 6 Wall Walks
Round 7: 9 Power Cleans (70/50) + 7 Wall Walks
* Repeat from October 20th, 2023
MAYHEM AFFILIATE
3-2-1…GO