workout of the day (wod)
WOD 25/4
WORKOUT
“Dignan” (RX’d)
AMRAP 10
10 Hang Power Snatch 35/25
10 Burpee over Bar
10 V-Ups
10 Wall Ball 9/6
MAYHEM MINI-PUMP – LEGS AND CORE
3-4 Rounds:
10 Barbell Romanian Deadlift @ Moderate weight
-rest 30 seconds-
10 DB Box Step-Ups (each side) @ Moderate weight
-rest 30 seconds-
15 Kettlebell Side Bend (each side)
-Rest 2 minutes between rounds-
MAYHEM AFFILIATE
3-2-1…GO
WOD 24/4
STRENGTH – Week 5
Max Rep Bench Press (weight increased from last week)
-rest 1:00-
Burn Out Set (50% of weight above)
WORKOUT
“Royal Tenenbaum” (RX’d)
3 Sets:
3-2-1 Rope Climbs (or 9-6-3 Strict Pull Ups)
8 Handstand Push Ups
50 Double Unders
-rest 2:00 between sets
MAYHEM AFFILIATE
3-2-1…GO
WOD 23/4
STRENGTH
Every 1:30 x 6 Sets
1 Squat Clean + 1 Push Jerk @80%
-Into-
EMOM x 3
3 Clean Grip Deadlifts @90%+
WORKOUT
“Deputy Kovacs” (RX’d)
For Time:
250/200m Row
45m Single Dumbbell Walking Lunge 22,5/15
250/200m Row
45m Single Dumbbell Walking Lunge
250/200m Row
30m Single Dumbbell Walking Lunge
250/200m Row
15m Single Dumbbell Walking Lunge
250/200m Row
15m Single Dumbbell Walking Lunge
MAYHEM AFFILIATE
3-2-1…GO
WOD 22/4
WORKOUT
“Zissou” (RX’d)
Teams of 2
3 Sets (each 1:1)
50/40 Calorie Air Bike
ACCESSORY
4 Sets:
12 Standing Landmine Twists @ Moderate weight
10 Half Kneeling Landmine Press (each) @ Moderate weight
10 Landmine RDL (each) @ Moderate weight
*Rest 2:00 between sets
MAYHEM AFFILIATE
3-2-1…GO
Wod 21/4
STRENGTH – Week 5
20 Rep Back Squat (weight increased from last week)
WORKOUT
”Half Murph” (RX’d)
800m Run
50 Pull Ups
100 Push Ups
150 Air Squats
800m Run
MAYHEM AFFILIATE
3-2-1…GO
OLYWOD 19/4-25
In 12min
5 RM Back Squat @ aiming goal 80-85% of 1 RM
E2MOM 5
1 Squat Clean & Jerk, 1 Hang Squat Clean & Jerk @ 60/43kg, increase weight
E2MOM 5
1 Power Clean, 1 Hang Power Clean, 2 Push Press
Built by Bengt Granaas
PåskWOD 19/4 10:30
Teams of 3
3 rounds each (you go – I go)
3 wall walks
6 Box jump overs 60/50
9 DB hang power cleans 32/22,5
–Rest 1 min–
(Share anyhow)
150 Wall balls 9/6
120 alt. DB snatches 22,5/15
90 Burpee over DB
60 Toes to bar
30 Handstand push-ups
–Rest 1 min–
3 rounds each (you go – I go)
3 Wall walks
6 Box jump overs 60/50
9 DB hang power cleans 32/22,5