workout of the day (wod)
WOD 19/6
STRENGTH
Every 2:00 x 5 Sets
3 Pause Deadlifts (mid-shin for 2-3 seconds) @ 60–65%
WORKOUT
“Lumen Field” (RX’D)
5 Rounds
10 Deadlift 125/85
20 Push Up
Time Cap 14:00
MAYHEM AFFILIATE
3-2-1…GO
WOD 18/6
WORKOUT
“Ford Field” (RX’D)
AMRAP 3 x 5 Sets
25/20 Calorie Bike
15 m Dumbbell Farmer Carry Walking Lunge 2×22,5/15
Max Burpees Over DBs in the remaining time
-rest 1:00 between sets-
MAYHEM AFFILIATE
3-2-1…GO
WOD 17/6
GYMNASTICS
Strict Dips / Push-ups
WORKOUT
“SoFi Stadium” (RX’D)
50 GHDs (or V-Ups)
-into-
7 Rounds
7 Strict Handstand Push Ups
49 Double Unders
-into-
50 GHDs (or V-Ups)
MAYHEM AFFILIATE
3-2-1…GO
WOD 16/6
STRENGTH
Every 2:00 x 5 Sets
3 Tempo Back Squats (3-second descent)
@ 60–65%
WORKOUT
“BMO Field” (RX’D)
5-10-15-20-25
Calorie Row
Kettlebell Goblet Squats 32/24
Women’s Calories: 4-8-12-16-20
MAYHEM AFFILIATE
3-2-1…GO
WOD 15/6
STRENGTH
Every 1:30 x 6 sets
2 Power Cleans + 1 Push Jerk @ 65% OR RPE 6
WORKOUT
“Gillette Stadium” (RX’D)
Every 2:00 x 8 Sets
100m Run
5 Touch and Go Clean & Jerk 60/42,5
MAYHEM AFFILIATE
3-2-1…GO
StrengthWOD 14/6
A
4 sets
Barbell rows x10
Banded lat pullovers x10
B
4 sets
SA Farmer holds (50-60% BW) 30s/30s
8 banded rotations (each side)
C
Amrap 7min
7 landmine lateral raises
7 landmine cross raises
-rest 4 min-
Amrap 7min
7 reverse grip seated press
7 high pulls
OlyWod 13/6-26
In 12 min
1 RM Narrow Grip OHS – Mobility
E1,5MOM 4 (6 min)
1 Snatch High Pull – 1 Hang Snatch – 1 Hang Squat Snatch – 1 OHS
E2MOM 4 (8 min)
1 Hi Hang Clean – 1 Hang Clean – 1 Power Clean –
3r finish r1-1 Push Press, r2-Push Jerk, r3-split Jerk
Build Weights
Built by Bengt Granaas