workout of the day (wod)
WOD 10/9
STRENGTH
On a 10:00 Clock…
Build to a Heavy 8-Rep Push Press
WORKOUT
Every 3:00 x 5 Sets
50 Double Unders
15 m Single Arm Overhead Dumbbell Walking Lunge 22,5/15
50 Double Unders
MAYHEM AFFILIATE
3-2-1…GO
WOD 9/9
WORKOUT
“SEPTEMBER MONTHLY CHALLENGE”
In Teams Of 2
5000m Row*
*Partners must switch every even 250m or 500m for the entire 5k.
For 500m switch, both partners row 5 times (2500m each).
For 250m switch, both partners row 10 times (2500m each).
MAYHEM AFFILIATE
3-2-1…GO
WOD 8/9
SKILL
EVERY 1:00 x 6 Sets
Wall Walk + GHDs / V-Ups
WORKOUT
AMRAP 2 x 6 Sets
16 GHDs (or 20 V-Ups)
4 Wall Walks
Max Reps Box Jumps 60/50
-Rest 2:00 b/t Sets-
MAYHEM AFFILIATE
3-2-1…GO
WOD 7/9
STRENGTH
ON 12:00 CLOCK…
Build to a Heavy 8-Rep Front Squat
WORKOUT
“DANIEL”
For Time
50 Pull-Ups
400m Run
21 Thrusters 42,5/30
800m Run
21 Thrusters
400m Run
50 Pull Ups
MAYHEM AFFILIATE
3-2-1…GO
Funktionell Styrka 6/9 kl.17.30
5 Rounds each
Every 90 sec
Teams of 2
Person 1: 75 m Farmers Walk
Person 2: 8 Front Squat 30X1
3 Rounds
16 Weighted Quadruped Taps
Rest 45 sec
12 Alt Pronated DB Front raises
Rest 45 sec
30 sec KB Lateral Raise unstable band
Rest 1 min
OlyWoD 5/9-26
In 12 min
Min 0-10 build up to heavy 2 max rep
1 att. 101% 1 RM
E15SecOM 5 (5 min)
1 Power Clean @ 50/35kg
– rest 1 min –
E15SecOM 5 (5 min)
1 Power Clean @ 60/42,5kg
– rest 1 min –
E15SecOM 5 (5 min)
1 Power Clean @ 70/50kg
Built by Bengt Granaas
WOD 4/9
STRENGTH
Every 1:30 x 6 Sets
2 Hang Squat Cleans + 1 Front Squat
WORKOUT
EVENT 10 | ’26 CFG — RUN / SQUAT CLEAN
4 Round For Time
600m Run
10 Hang Squat Clean 85/60
MAYHEM AFFILIATE
3-2-1…GO