workout of the day (wod)
WOD 4/11
STRENGTH
5 Sets
8 Shoulder Press
-build across sets by feel
WORKOUT
“The Dons” (RX’d)
For Time:
100 Bench Press 50/35
-Every time you break
perform 15/12 Calorie Bike
MAYHEM AFFILIATE
3-2-1…GO
WOD 3/11
WORKOUT
“Granite City” (RX’d)
Every 8:00 x 4 Sets
300m Run
15 Toes to Bar
15 Dumbbell Front Squats 2×15/10
7,5m Front Rack Dumbbell Walking Lunge 2×15/10
300m Run
MAYHEM AFFILIATE
3-2-1…GO
StrengthWOD 18:15
Every 2:00 for 10:00
10 Goblet squats
10/10 Front foot elevated step back lunge
—————
Every 2:00 for 10:00
10-15 DB Bench press
10-15 Barbell rows
————–
Every 2:00 for 10:00
10-15 skull crushers
10-15 barbell curls
————–
Every 2:00 for 10:00
20s hollow hold
20 ab-mat situps
————–
WOD 17:00
”Casper the ghost”
AMRAP 25:00
20 Lateral Box Step Ups (50cm)
15 Ring Rows
20 Alternating V-Ups
15/12 Calorie Air Bike
OLYWOD 1/11-25
In 12 min
KB max weight each arm
Strict Press
Push Press
Push Jerk
Split Jerk
E15SecOM 5
Clean & Jerk 50/35
E1,5MOM 6
Clean & Jerk build weight
EMOM5 – AMRAP
50 S2OH 40/25kg
Built by Bengt Granaas
Halloween Team WOD
Teams of 3
P1: 5000m ski or row
P2: Synchro chipper
P3: Synchro chipper
Cash out: 30 Synchro (all 3) burpee box jumps
*Chipper:
100 DB hang clean & jerks
30 burpee pullups
100 DB goblet squats
*Every minute on the minute, partners rotate.
One will always be working the machine, two will always be working on the chipper. When both the 5000m AND the chipper is completed, you move on to the ”cash out”.
WOD 31/10
GYMNASTICS – Handstand/ Grip (Week 1):
EMOM 8:
40 seconds of work followed by 20 seconds of rest
Odd minute: 3 wall walks + handstand hold at the top of the last wall walk until the 40-second mark
Even minute: Dead hang on pull up bar or high rings [aim for unbroken 40+ seconds]
WORKOUT
“Orange and Black” (RX’d)
AMRAP 8
50 Power Cleans 60/42,5
Max Bar Facing Burpees
# The goal is to finish the power cleans in 5 minutes or less.
MAYHEM AFFILIATE
3-2-1…GO