workout of the day (wod)

Teamwod, 24/5-25

Team of 2

TC 40min

FT – IGYG

20 r of:

15/12 cal row

5 DL @ 100/70kg

3 DDB Devils press

1 Power Clean @ 70/50kg

-into-

70 cal Assault Bike

20 DL @100/70kg

20 DDB Devils Press

20 Power Clean @ 70/50kg

20 Pull Ups

20 Sit Ups

20 Wall Balls

100/200 DU/SU

20 Push Ups

20 S2OH @ 50/40kg

Built by Bengt Granaas

WOD 23/5

WORKOUT

“Forrest” (RX’d) 

2 Sets: 

300/250m Row 

15 Front Squats 42,5/30

75 Double Unders

15 Shoulder to Overhead 42,5/30

75 Double Unders

15 Thrusters 42,5/30

300/250m Row 

-rest 5:00 between sets- 

MAYHEM AFFILIATE 

3-2-1…GO

WOD 22/5

STRENGTH – Week 9 

Max Rep Bench Press (weight increased from last week) 

-rest 1:00- 

Burn Out Set (50% of weight above) 

WORKOUT  

“Private Ryan” (RX’d) 

EMOM x 15 (40 sec work/20 sec rest) 

Minute 1: Kettlebell Swings 24/16

Minute 2: Box Step Ups 60/50

Minute 3: Burpee to Bar

MAYHEM AFFILIATE 

3-2-1…GO

WOD 21/5

STRENGTH 

Every 1:30 x 6 Sets 

1 Squat Clean + 1 Push Jerk @85% of Squat C&J 

-into-

3 Sets Of 

1 Clean Deadlift + 1 Clean Pull @90% of Squat C&J

WORKOUT 

“Patriot” (RX’d) 

AMRAP 2 x 5 Sets 

15 GHDs (or Strict Abmat Sit-ups) 

10 Deadlifts 100/70

Max Distance Handstand Walk (Or Wall Walks) 

-rest 1:00 between sets- 

MAYHEM AFFILIATE 

3-2-1…GO

WOD 20/5

WORKOUT  

“John Adams” (RX’d) 

AMRAP 7

50/40 Calorie Air Bike 

Max Calorie Row in the remaining time 

-rest 4:00-

AMRAP 7

50/40 Calorie Row 

Max Calorie Air Bike in the remaining time 

ACCESSORY-Mayhem MiniPump

3-4 Rounds at RPE 7 

10 Weighted Hip Thrusts 

-rest 30 seconds

10 GHD Hip Raises OR 20 Supermans

-Rest 2 minutes between rounds-

MAYHEM AFFILIATE 

3-2-1…GO

WOD 19/5

STRENGTH – Week 9

20 Rep Back Squat (weight increased from last week) 

WORKOUT 

“Lincoln” (RX’d) 

Teams of 2 

AMRAP 18

Partner 1: 

100m Medball Run 9/6

Partner 2: 

AMRAP 

3 Strict Pull-Ups 

6 Push-Ups 

9 Air Squats 

-Switch when the run is complete. Continue from where your partner left off on the AMRAP. 

MAYHEM AFFILIATE 

3-2-1…GO

StrengthWOD 18:15

A

Power cleans

5 sets x 2 reps

B

5 sets

Pendlay rows x5

C

3-4 sets

30m heavy farmer carry

20 (10/10) gorilla rows

Rest 2-3min b/t sets