workout of the day (wod)
StrengthWOD 23/3 18:15
A
AMRAP 12
1-2-3-4-…
Wall Walk
3-6-9-12-…
Toes to bar
B
5 sets
10 Barbell curls
10 Barbell skull crushers
WOD 23/3 17:00
I’m not superstitious, but I am a little stitious.
Teams of 2
Repeat sequence below 3 times (18 total working minutes)
In 3 mins, for max reps of:
Assault bike 30/24 cals
10 Alt. Dumbbell Clean & Jerks, 22,5/15
max reps in remaining time: Power cleans 70/50
Rest 1:30
— then —
In 3 mins, for max reps of:
Row 500/400m
10 Alt. Dumbbell Snatches, 22,5/15
max reps in remaining time: Power cleans 70/50
Rest 1:30
——————
Complete in teams of 2
Flow: P1 starts on A at the same time P2 starts on B.
As P1 works through the bike and clean and jerks, P2 is working through the row and snatches.
Once each partner completes their work, they move on to the power cleans. Partners do not have to wait for each other before starting on the power cleans. Partners split power cleans as needed.
Goal is to keep the completed number of power cleans consistent over the rounds.
Team of 2 – 22/3-25
Team of 2
AMRAP 4 – I Go U Go
5 WB 9/6kg
3 Back Squats @ 70/50kg
1 DL @ 100/70kg
Rest 1 min
AMRAP 4
10/7 cal Ass.Bike
5 Box Jump Overs 60/50cm
1 Power Clean 70/50kg
Rest 1 min
Remaining time
FT
1st Athlete – AMRAP Ass.Bike
2nd Athlete:
50 Pull Ups
50 DU
50 Thruster
50 DL @100/70kg
50 Push Ups
50 KB Swing 32/24
Built by Bengt Granaas
OLYWOD 22/3-25
Slow Tall Muscle Snatch – Tall Muscle Snatch – brum and BB
In 12 min – build weight
10RM Back Squats – increase weight
E15secOM 4 – moderate weight
1 Power Snatch
EMOM 8
1 Snatch High Pull – 1 Squat Snatch
Built by Bengt Granaas
WOD 21/3
Gymnastics Skill
Practice form and efficiency in the gymnastic option that you are planning to do in today’s workout.
* Bar Muscle-ups
* Chest to Bar Pull-ups
* Pull-ups
* Jumping Pull-ups
WORKOUT
“Newgrange” (RX’d)
Every 5:00 x 4 Sets
5 Bar Muscle Ups (Or 10 Chest to Bar)
10 Overhead Squats 42,5/30
100 m Run
10 Overhead Squats 42,5/30
5 Bar Muscle Ups (Or 10 Chest to Bar)
MAYHEM AFFILIATE
3-2-1…GO
WOD 20/3
WORKOUT
“Glendalough” (RX’d)
2000/1750m Row
-into-
200 Single Unders
50 Strict Abmat Sit Ups
150 Double Unders
50 V-Ups
100 Crossover Singles
50 Abmat Sit Ups
ACCESSORY
Accumulate 4 minutes of,
Kettlebell Rack Hold
-rest as needed between breaks-
MAYHEM AFFILIATE
3-2-1…GO
WOD 19/3
GYMNASTICS: Handstand Push-ups
3 Max Effort sets, rest 1 min between sets:
Level 1: Strict Deficit HSPU
Level 2: Strict HSPU
Level 3: Box Handstand Push Ups
Level 4: Push Ups
Level 5: Elevated Push Ups
WORKOUT
“Kilkenny” (RX’d)
For Time:
50/40 Calorie Bike
Total Bike seconds in Burpees to Target (+15cm)
For example, if the bike takes 60 seconds, then you have 60 burpees to target
Note: there is no time cap on the bike. Get it done. But the max number of required burpees is 100 reps.
MAYHEM AFFILIATE
3-2-1…GO