workout of the day (wod)
WOD 29/5
STRENGTH
POWER SNATCH
Build to 80–85% OR RPE 8-9 and complete 3 Singles at that weight
WORKOUT
”Naboo (Mayhem FTP Test) (RX’D)
20:00 Watt Bike Test
or
20:00 Calorie Row Test
COOL DOWN
2 Sets Of
1:00 Seated QL Stretch
1:00 Pigeon Stretch
1:00 Band Wrist Mobilization
MAYHEM AFFILIATE
3-2-1…GO
WOD 28/5
GYMNASTICS
AMRAP 8
1 Rope Climb
5 Box Jumps 60/50
15 m Farmers Carry 2×24/16
Add 1 Rope Climb & 5 Box Jumps/Round
WORKOUT
“Uncle Sam’s Slam” (RX’D)
Every 3:00 x 7 Sets
200m Run
50 Double Unders
12 Toes to Bar
COOL DOWN
2 Sets Of
1;00 Rig Ql Stretch
1:00 Seated External Rotation
MAYHEM AFFILIATE
3-2-1…GO
WOD 27/5
STRENGTH
HEAVY CLEAN + JERK
Work to 85% OR RPE 8-9.
*If form looks good and the athletes are feeling it, then build to a 1RM
WORKOUT
“The Liberty Lift” (RX’D)
AMRAP 10
5 Burpee Over Bar
5 Shoulder To Overhead 50/35
10 Front Rack Step Back Lunges 50/35
COOL DOWN
2 Sets Of
1:00 Frog Stretch
1:00 Foam Roller Angels
Rest As Needed b/t Sets
MAYHEM AFFILIATE
3-2-1…GO
WOD 26/5
STRENGTH
Every 2:00 x 4 sets
2 Deadlifts @ 80–85% OR RPE 8
WORKOUT
“Swole Team Six” (RX’D)
Every 1:00 x 20
Odd: 15/12 Calorie Row
Even: 15 Abmat Sit Ups
MAYHEM AFFILIATE
3-2-1…GO
WOD 25/5
WORKOUT
“Murph” (RX’D)
1.6 K Run
100 Pull-ups
200 Push-ups
300 Squats
1.6 K Run
Partition the pull-ups, push-ups, and squats as needed.
Weighted Vest 9/6kg
MAYHEM AFFILIATE
3-2-1…GO
Funktionell Styrka 24/5 kl.17.30
INSIDE📦
3 Rounds
8/8 Planc rows
Rest 45 sec
15 m Odd object lunges
Rest 45 sec
10 Bradford Press
Rest 45 sec
OUTSIDE☀️
Team of 2
3 Rounds each
Atlet 1: 1 min Calm Rowing then Rest
Atlet 2: 20 m Double KB OH walk
8/8 KB One arm Bottom Up Bench press
20 sec Side Planc each side
20 m Farmers Carry
OlyWod 23/5-26
Skill
Tall Clean
Clean No Feet – Squat Clean No Feet
In 12 min
3 RM Bench Press, into 1 max rep Super Set @ 60%
E15SecOM 3min
1 Clean
EMOM 8 min
1 Heavy Squat Clean – Low Catch
Built by Bengt Granaas