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