workout of the day (wod)

WOD 19/5

STRENGTH – Week 9

20 Rep Back Squat (weight increased from last week) 

WORKOUT 

“Lincoln” (RX’d) 

Teams of 2 

AMRAP 18

Partner 1: 

100m Medball Run 9/6

Partner 2: 

AMRAP 

3 Strict Pull-Ups 

6 Push-Ups 

9 Air Squats 

-Switch when the run is complete. Continue from where your partner left off on the AMRAP. 

MAYHEM AFFILIATE 

3-2-1…GO

StrengthWOD 18:15

A

Power cleans

5 sets x 2 reps

B

5 sets

Pendlay rows x5

C

3-4 sets

30m heavy farmer carry

20 (10/10) gorilla rows

Rest 2-3min b/t sets

WoD 17:00

“Fools gold”

AMRAP 18

5 shuttle run (15m)

6 DB snatch 28/18

7 toes to bar

Strength:

6 rounds of Max Effort

30 seconds of work/30 seconds of rest*

Level 1: Heel Assist Box Dips*

Level 2: Heel Box Ring Dips*

Level 3: Ring Dips

THEN ACCUMULATE:

* Level 1: 60 seconds High Plank Hold

* Level 2: 90 seconds High Plank Hold

* Level 3: 60 seconds Ring Support Hold

OLYWOD 17/5-25

In 12min

3 RM Resistant DL – Rubber band

EMOM 8 – Build weights

Odd – 2 Low Catch Squat Clean & 1 Split Jerk

Even – 1 Low Catch Squat Clean & 2 Split Jerk

EMOM 6

6 Front Squats @ 50/35kg

Built by Bengt Granaas

Team of 2-17/5-25

TC 43 min

10 rounds of YGIG

3 PC @ 50/35kg

6 Burpee over bar

Into

AMRAP 5

8 Sync DL @ 100/70kg

4 HSPU

-rest 1 min-

5 rounds of:

20 Wall ball – every other

10 Pull Ups

Into

AMRAP 5

10 sync Single DB Thrusters 22,5/15kg

5 Wall Walks

-rest 1 min-

Remaining time

AMRAP FT YGIG

2 Snatches 50/35kg

3 Burpee over bar

2 Power Cleans

3 Burpee over bar

Built by Bengt Granaas and Jonas Johnsson

WOD 16/5

STRENGTH – Week 8

Max Rep Bench Press (weight increased from last week) 

-rest 1:00- 

Burn Out Set (50% of weight above)

WORKOUT 

“Failure to Launch” (RX’d) 

30 Shoulder to Overhead 42,5/30

30 Box Jump Overs 50cm

20 Shoulder to Overhead 50/35

20 Box Jump Overs 60/50cm

10 Shoulder to Overhead 60/42,5

10 Box Jump Overs 75/60

MAYHEM AFFILIATE 

3-2-1…GO

WOD 15/5

WORKOUT

“Alright, Alright, Alright” (RX’d) 

AMRAP 18

500/450m Row 

25 Abmat Sit Ups 

250/225m Row 

25 V-Ups 

MAYHEM MINI-PUMP – Legs and Glutes 

3-4 rounds: 

10 Dumbbell Cossack Squat @RPE 7 

-rest 30 seconds

10 Weighted Hip Thrust @RPE 7 

-rest 30 seconds

12 Supermans 

-Rest 2 minutes between rounds-

MAYHEM AFFILIATE 

3-2-1…GO