workout of the day (wod)
WOD 11/2
STRENGTH
Every 1:30 x 8 Sets
2 Tempo Front Squat (70-80%)
Tempo = 3 sec down/no pause/1 sec up/no pause (3010)
WORKOUT
“Badlands”
For Time
15-12-9
Hang Squat Clean 50/35
Burpee Box Get Over 75/60
Chest-To-Bar Pull-Up
MAYHEM AFFILIATE
3-2-1…GO
WOD 10/2
WORKOUT
“Six Grandfathers”
For time:
100/80 Row Calories
– then –
5 Rounds Of:
50 Double Unders
10 Handstand Push-ups
– then –
100/80 Row Calories
MAYHEM AFFILIATE
3-2-1…GO
Funktionell styrka 9/2 kl.18.15
EMOM 16
- 1. 10 Gorilla Rows
- 2. 30 sec Deadlift Hold
- 3. 10 Goblet Squat
- 4. 30 sec Handstand Hold
TEAMS OF 2
”You Go I Go”
4 sets:
6-10 Rower Pike Ups
20-30 second Hanging L-sit
Hold or L-tuck Hold
30 m Isolateral DB Farmers
Carry (left)
30 m Isolateral DB Farmers
Carry (right)
-Rest 2 minutes between rounds-
WOD 9/2 kl.17:00
4.40 challenge #5
Teams of 2
40:00 AMRAP
40 Clean and Jerks (42,5/30)
40 Sync Single DB Step Back Lunges (22,5/15)
40/32 Calorie Machine
-Split C&Js and Calories as needed-
*if you did this workout yesterday, we can discuss different movement options.
Mayhem Affiliate
3-2-1 GO!
Teamwod 8/2-25
WORKOUT – 4.40 Challenge
Workout #5
Freedom (RX’d)
Teams of 2
40:00 AMRAP
40 Clean and Jerks 42.5/30
40 Synchro Single Dumbbell
Step Back Lunges 22.5/15
40/32 Calorie Machine
-Split C&Js and Calories as needed
OLYWOD 8/2-25
In 12min – build weight
Unstable OHS with rubber bands – find your weight
EMOM 6
1 Snatch Balance – 1 OHS – find your weight
EMOM 6
1 Low Hang Squat Snatch (below knees) – 1 Hang Squat Snatch (above knees)
E1,5MOM 6 (9 min)
1 Power Snatch – 1 Hang Squat Snatch – 1 OHS
Built by Bengt Granaas
WOD 7/2
WORKOUT
“Open 21.1” (RX’d)
1 Wall Walk
10 Double Unders
3 Wall Walks
30 Double Unders
6 Wall Walks
60 Double Unders
9 Wall Walks
90 Double Unders
15 Wall Walks
150 Double Unders
21 Wall Walks
210 Double Unders
Mayhem Mini-Pump – Chest and Triceps
3-4 Rounds
12 Single Arm Dumbbell Bench Press (each side)
-rest 30 seconds
12 Seated Tricep DB French Press
-rest 30 seconds
12 Banded Chest Fly
-Rest 2 minutes between rounds-
MAYHEM AFFILIATE
3-2-1…GO