workout of the day (wod)
StrengthWOD 3/5 18:15
A
Functional Pump!
3:00 AMRAP
20 GHD’s
20 Dumbbell Bench Press (2×22,5/15)
Max Strict Pull Ups
-rest 1:00-
3:00 AMRAP
10 Strict Pull Ups
20 GHD’s
Max Dumbbell Bench Press (2×22,5/15)
-rest 1:00-
3:00 AMRAP
20 Dumbbell Bench Press (2×22,5/15)
10 Strict Pull Ups
Max GHD’s
Score is total reps for these pieces
B
3 sets
10 Rotational Medball Throw (each side)
-rest 30 secs-
10 Single Arm Dumbbell Overhead Extensions
-rest 30 secs-
20 alternating Zottman Curl
-rest 1 minute between sets-
OLYWOD 2/5-26
In 12 min
10 RM DL – Build up to 10 RM Attempt
EMOM 8
Odd: 1 Hang Squat Clean – 1 Squat Clean
Even: 1 Clean & Jerk
E1,5MOM 6 min
6 Front Squat – Begin @ 60% of 1 RM, then increase weight every set
Built by Bengt Granaas
WOD 2/5
ACCESSORY
3 Sets
15 V-Ups
-rest 30 secs
10 Rotational Medball Throw (each side)
-rest 30 secs
10 Single Arm Dumbbell Overhead Extensions (both arms same time) @ RPE 7/10
-rest 30 secs
20 Alternating Zottman Curl @ RPE 7/10 (10 each side)
-rest 1 minute between sets
WORKOUT
”Detroit Pistons” (RX’D)
Teams of 2
800m Run (Together)
30 Muscle Ups
800m Run (Together)
30 Snatches 60/42,5
800m Run (Together)
30 Clean and Jerk 60/42,5
800m Run (Together)
MAYHEM AFFILIATE
3-2-1…GO
WOD 1/5
STRENGTH
Every 1:00 × 8 Sets
2 Power Snatch (singles) @ 72–75% or RPE 7–8
WORKOUT
”Miami Heat” (RX’D)
50-40-30-20-10
Calorie Row
100-80-60-40-20
Double Unders
(Women’s Calories: 40-32-24-16-8)
MAYHEM AFFILIATE
3-2-1…GO
WOD 30/4
STRENGTH
Every 2:00 × 6 Sets
1 Squat Clean + 1 Hang Squat Clean @ 72–75%
WORKOUT
“New York Knicks” (RX’D)
75 Wall Balls 9/6
25 Power Cleans 75/52,5
75 Wall Balls 9/6
MAYHEM AFFILIATE
3-2-1…GO
WOD 29/4
ACCESSORY
Monthly Challenge
For Time:
100 Toes to Bar
(Cap: 10:00)
WORKOUT
“San Antonio Spurs” (RX’D)
AMRAP 3-3-3-4:00
18/15 Calorie Bike
15 Burpee to Bar
Max Distance Body Weight Lunge (7,5m sections)
-rest 1:00 between AMRAPs-
MAYHEM AFFILIATE
3-2-1…GO
WOD 28/4
GYMNASTICS
Every 2:00 x 4 Sets
1 Rope Climb
35 Double Unders
1 Rope Climb
WORKOUT
“Golden State Warriors” (RX’D)
AMRAP 10
15 Push Press 35/25
15 Box Jump 60/50
MAYHEM AFFILIATE
3-2-1…GO