workout of the day (wod)
WOD 8/7
Strenght:
Every 1:30 x 8
2 Squat snatch (start at moderate weight and build to moderate/heavy)
”Serena & Venus”
21-15-9
OHS 52,5/35 kg
TTB
– Rest until 8:00 min –
21-15-9
Lateral burpee over bar
TTB
WOD 7/7
”Grass Court”
20 min Amrap:
50 DU
50 Single arm DB Push press 22,5/15 kg
50 DU
50 AB Mat Sit ups
50 DU
40/32 cal AB
WOD 6/7
WORKOUT:
Federer vs Nadal (RX)
For time:
400 m run
15 Bar Muscle Ups
400 m run
12 Bar Muscle Ups
400 m run
9 Bar Muscle Ups
* Unbroken BMU, 200 m penalty run each break
Score is time.
MAYHEM AFFILIATE
3-2-1…GO
Funktionell Styrka 5/7 kl.17.30
Push & Pull
For Time:
10-8-6-4
Push Ups
Strict Pullups
Rest 2 min and repeat
Reps must be completed unbroken
Hip Extensions
Team of 2
EMOM x10 (5 each)
6 Hip Extensions +10 sec hold
Mayhem Mini-Pump -Lower Pull
3 sets
8/8 DB One leg Good Mornings
-rest 30 seconds-
6/6 Farmers Carry Step Back
Lunge (each side)
-rest 1 minute between sets-
OLYWOD 4/7-26
In 12 min
1 RM Clean Push
E1,5MOM 4 (6 min)
1 Hang Clean – 1 Hang Squat Clean – 1 Push Jerk
– 1 Split Jerk
E2MOM 4 (8 min)
2 Snatch
Build Weights
WOD 3/7
WORKOUT
“Rocket’s red glare” (RX’D)
5 SETS FOR 3:00
20/16 cal assault bike
50 double unders
Max Toes to Bar in Remaining Time
-Rest 1:30 between Sets-
(Score is Total Toes to Bar)
STRENGTH
ON A 10:00 RUNNING CLOCK
Build to a Heavy/Mod-Heavy 3-rep shoulder press
(Score is weight)
MAYHEM AFFILIATE
3-2-1…GO
WOD 2/7
GYMNASTICS:
10 min practice handstand walk / handstand hold
WORKOUT
”Purple Mountains’ Majesty” (RX)
10 rounds for time:
10 kettlebell swing 24/16 kg
15 m kettlebell lunge 24/16 kg
MAYHEM AFFILIATE
3-2-1…GO