workout of the day (wod)
WOD 19/6
WORKOUT
“Hammerheads” (RX’d)
Every 2:00 x 7 Sets
200/175m Row
3 Power Cleans + 3 Push Jerks (50-60%)
Shock Method
3 Sets:
6 Bench Press (Heavy)
12 Push-ups
25 Bench Dumbbell Fly (light)
-Rest 2:00 between sets-
MAYHEM AFFILIATE
3-2-1…GO
WOD 18/6
STRENGTH – 15:00 to Find
1RM Front Squat + Max Height Box Jump (build across sets)
WORKOUT
“Waterdogs” (RX’d)
4 Sets:
20/16 Calorie Bike
20 Goblet Squats 15/10
20 Box Step Ups 50cm
-rest 1:00 between sets-
MAYHEM AFFILIATE
3-2-1…GO
WOD 17/6
GYMNASTICS:
EMOM 10
Even minute: 10 back-to-wall handstand shoulder taps.
Odd Minute: Double KB Overhead Walk (light weight)
WORKOUT
“Whipsnakes” (RX’d)
120 Double Unders
40 Alt Hang Dumbbell Snatch 22,5/15
20 GHDs (Or V-Ups)
10 Wall Walks
20 GHDs (Or V-Ups)
40 Alt Hang Dumbbell Snatch
120 Double Unders
MAYHEM AFFILIATE
3-2-1…GO
WOD 16/6
STRENGTH
1RM Deadlift + Max Distance Broad Jump
WORKOUT
“The Mule” (RX’d)
21-15-9 Deadlift 125/85
Burpee Pull Ups
MAYHEM AFFILIATE
3-2-1…GO
WOD 15/6 17:00
For time:
150/120 cal airbike
150/120 cal row
*Every 3:00 (incl. 0:00)
10 DB floor press 22,5/15
10 Double DB FR step back lunges 22,5/15
StrengthWOD 15/6 18:15
A
3-4 sets
Lying T-spine press x10
Strict pullups x6-8
B
3-4 sets
Incline DB bench press x15
SA banded lat pulldown x10
C
3-4 sets
DB pullovers x10
DB rows x10
Team of 2, 14/6-25
Team of 2
TC20min
2 rounds of
200 m Farmers Walk (FW) Double KB 32/24kg
8 Power Clean @ 50/30kg
200m FW
6 Power Clean @ 70/50kg
200m FW
4 Squat Clean @ 90/65kg
Partner Chipper
TC20min
Share anyhow:
100 Dumbbell Snatches (22.5/15 kg)
80 Sit-Ups
60 KB OH Lunges 24/16
40 Cal Row
20 Sync Burpees
Buy Out:
400 m Run
Built by Bengt Granaas