workout of the day (wod)

Funktionell Styrka 1/11

3 Rounds

8/8 Kettlebell Windmill

Rest 45 sec

10 Half kneeling Reverse wood chopper

Rest 45 sec

8/8 KB Prone position KB press

Rest 45 sec

10/10 Wall supported one leg deadlifts

Rest 90 sec

EMOM 9, +2 reps every round

1. 8 Double DB Box step overs 

2. 10 Alt sit DB press

3. 15 Biceps Curls 

OlyWoD 31/10-26

Reversed Snatch progression 

Analyze athletes ROM in OHS

1.

3 x 3 sets of OHS

2.

3 x 3 sets of strict press behind neck – press BB up to roof 

3.

3 x 3 sets of behind neck push press

B. Harder is up on toes

4.

3 x 3 sets of behind neck push jerk

5.

3 x 3 sets of snatch drop

6.

3 x 3 sets of hi hang high pull

7.

3 x 3 sets of power position high pull

8.

3 x 3 sets of low hang high pull

9

3 x 3 sets of low hang power snatch

10.

3 x 3 sets of low hang squat snatch low catch

11.

3 x 3 sets of full power snatch

12.

3 x 3 sets of full squat snatch

E2MOM

Snatch for quality

Built By Bengt Granaas

Halloween WOD

Team of 2

50 Dual kb clean and jerks 24/16

40 TTB

30 Chest2bar pullups

100 Wall balls

30 Chest2bar pullups

40 TTB

50 Dual kb clean and jerks 24/16

Rest 3 min

Partner 1: 4000m row

Partner 2: Chipper*

*8 wall ball clusters

12 DB snatch 22,5/15

16 pushups

**Switch on the rower every time the chipper is done

WOD 30/10

”NIGHTMARE BEFORE HALLOWEEN”

AMRAP 20

10 Lateral Burpee Over Dumbbell

31 Double Unders

10 Alternating Dumbbell Snatch 32/22,5

31 Double Unders

POST WORKOUT 

For Time 

100 Abmat Sit-Ups

MAYHEM AFFILIATE 

3-2-1…GO

WOD 29/10

WORKOUT

Every 3:00 x 6 

15/12 Calorie Row

12 Thrusters 42,5/30

STRENGTH

3-4 Sets

8 Strict Press (70%)

12 Hammer Curls

14 Banded Tricep Extensions

Rest 1:1 b/t sets

MAYHEM AFFILIATE 

3-2-1…GO

WOD 28/10

STRENGTH

3 Sets Of

6 Deadlifts

WORKOUT

”HELEN”

3 Rounds For Time 

400m Run

21 Kettlebell Swings 24/16

12 Pull-ups

MAYHEM AFFILIATE 

3-2-1…GO

WOD 27/10

WORKOUT

3 Rounds For Time

30 GHD Sit-Ups

30 m Walking Lunge w/ MedBall 9/6

30 Box Step-Overs w/ MedBall 50 cm

STRENGTH 

Gymnastic Ladder

AMRAP 5

1-2-3…Add 1 Rep/Round

Wall Walk 

Strict Chest To Bar PullUps 

MAYHEM AFFILIATE 

3-2-1…GO