workout of the day (wod)
StrengthWOD 21/9 18:15
TEAMS OF 2
For time
100 Cal row
4 rounds of “Cindy-ish” (2 rounds each)
30 power snatch 60/40
4 rounds of “Cindy-ish”
30 power clean 80/55
4 rounds of “Cindy-ish”
100 DB bench press 2×22,5/15
**”Cindy-ish”
5 strict pullups
10 GHD situps
15 air squats
WOD 21/9 17:00
“Jammin’ Jalapeno”
Teams of 2
5 rounds (EACH) for time of:
15/12 Cal assault bike
6 Burpee Box Jump Overs 60/50
4 Power cleans 85/60
*You go – I go style
(Individual – rest 1:1 b/t sets)
Team of 2 – 20/9-25
AMRAP 12 min:
10 Synkade Burpees over Bar
15 Front Squats
20 Toes-to-Bar / Hanging Knee Raises
30 Hang Power Cleans
-INTO- rest 3min
AMRAP 12min:
4 Bar Muscle-Ups / C2B / Pull-Ups
6 DL @ 80/60kg
8 Sit Ups
6 Synkade Box Jump Overs (24/20”)
Built by Bengt Granaas
OLYWOD 20/9-25
In 12 min
3 Rm Dead Lift
EMOM 6
1 Snatch High Pull -into- Hang Snatch
EMOM 6
1 Hang Snatch – 1 Low Hang Snatch – 1 Snatch
Built by Bengt Granaas
WOD 19/9
STRENGTH
Skill Focus:
2 Sets Of
2 Snatch Balance @50%
2 Sets Of
5 Sots Press (light)
WORKOUT
“Last Light” (RX’d)
AMRAP 10
5 Hang Clean and Jerks 50/35
10 Back Squats 50/35
15 Toes to Bar
MAYHEM AFFILIATE
3-2-1…GO
WOD 18/9
STRENGTH
Deadlift (Wave 3)
2 Sets Of
3-2-1 Deficit Deadlift @75-85-90%
Post:
3 Sets Of
10 Dumbbell Arnold Press
WORKOUT
“Pack Out” (RX’d)
4 Sets Of
AMRAP 2:30
12/10 Calorie Bike
12/10 Calorie Row
Max Distance 15 m Shuttle Run
-Rest 2:30 between sets-
MAYHEM AFFILIATE
3-2-1…GO
WOD 17/9
STRENGTH
Clean & Jerk Complex:
4 Sets Of
Clean + Front Squat + Split Jerk (Or Push Jerk) @75-80%
Post:
3 Sets Of
10 Seated Single Arm Rows with Band (each side)
WORKOUT
“Broadhead” (RX’d)
21-15-9-9
Thrusters 42,5/30
Lateral Burpees over the Bar
MAYHEM AFFILIATE
3-2-1…GO