workout of the day (wod)
WOD 4 januari 2025
Chicken and Waffles – Freedom (RX’d) Teams of 2
3 sets (each/1:1)
250/ 200m Rodd
8 Power Cleans 60/42.5 kg
250/ 200m Rodd
8 Power Cleans 60/42.5 kg
250/200m Rodd
Timecap 30 min
Repeat from Jan 6th, 2024
MAYHEM AFFILIATE
3-2-1…GO
WOD 3/1
WORKOUT
“Chips and Salsa” (RX’d)
3 Sets:
12 Bar Facing Burpees
12 Thrusters 42,5/30
24 Pull Ups
12 Thrusters
12 Bar Facing Burpees
-rest 3:00 between sets-
ACCESSORY:
Accumulate 4 minutes of a farmer hold at a challenging weight
-rest as needed between breaks-
MAYHEM AFFILIATE
3-2-1…GO
WOD 2/1
WORKOUT
“Milk and Cookies” (RX’d)
AMRAP 18
9 Deadlifts 50/35
12 Box Jumps 60/50
15 GHDs (Or V-Ups)
MAYHEM MINI-PUMP – Upper Body
3 Rounds
10 Supported Single Arm DB Tempo Row (each side) @RPE 7
-rest 30 seconds
10 Inverted Skull Crusher @RPE 7
* Rest 2 minutes between rounds *
MAYHEM AFFILIATE
3-2-1…GO
WOD 30/12
“Bacon and Eggs”
8 sets:
250/200m Row
5 Squat Snatch (60/42,5)
-rest 1:1 between sets-
Mayhem Affiliate
3-2-1 GO!
Funktionell Styrka 29/12 kl.11.15
3 Rounds
10 T-bar Row
Rest 30 sec
10/10 DB Deep psoas Lunges
Rest 30 sec
5 Excentric Pullups
Rest 1:30
Evert 90 sec x8
A) 12 Back Squat
B) 30 sec Squat Jumps
3 Rounds
20 Dead bug
10 Push Ups focus triceps
Rest 1:30
WOD 29/12 10:00
“May Your Days Be Merry & Bright”
Teams of 2
2000/1750m Row
200 Wall Balls (9/6)
2000/1750m Row
100 DB Box Step Ups (60/50)(2×22,5/15)
2000/1750m Row
-Repeat from Jan 7th, 2023-
Mayhem Affiliate
3-2-1 GO!
WOD 27/12
STRENGTH
EMOM x 12
Even Minute: 7 Muscle Snatch
Odd Minute: 5 Snatch Balance
Use the same weight for both movements.
Sets are completed unbroken (touch and go on the muscle snatch).
You can build in weight or stay the same across sets. Stay light!
WORKOUT
“Feliz Navidad” (RX’d)
5 Sets
6 Deadlifts 100/70
8 Bar Facing Burpees
10/9 Calorie Bike
-rest 1:1 between sets-
MAYHEM AFFILIATE
3-2-1…GO