workout of the day (wod)
WOD 18/3
STRENGTH
Bench Press – Heavy Single
*Rest a little longer than normal between sets when you reach heavier weights
WORKOUT
“Limerick” (RX’d)
AMRAP 10
10 Dumbbell Bench Press 22,5/15
5 Strict Pull Ups (Or 10 Ring Rows)
MAYHEM AFFILIATE
3-2-1…GO
WOD 17/3
WORKOUT
“Galway” (RX’d)
Every 12:00 x 2 Sets
3 Rounds
24 Wall Balls 9/6
12 Toes to Bar
6 Clean and Jerks 60/42.5
MAYHEM MINI-PUMP – Leg Day
3 Rounds
10 Elevated Toe Double DB Romanian Deadlift @ Moderate weight
rest 30 seconds
10 DB Box Step-Ups (each side) @ moderate weight
Rest 2 minutes between rounds
MAYHEM AFFILIATE
3-2-1…GO
Funktionell Styrka kl.18.15
2 Sets
10-8-6
Barbell Z-press
Rest 30 sec
Deficit Push Ups
*Rest 90 sec and repeat
Every 90 sec x3
- 15 Plate Ground to Overhead
- 10 Jumps 100 cm/90 cm
- 10 TTR
- 30-45 sec KB Hold
Recovery Workout
20 Minute Row @slow
*Every 5 minutes stop and do:
30 m Dual Kettlebell Overhead Carry 24/16+
30 sec Hollow Hold
WOD 15/3 kl.17.00
Teams of 2
1000/800m Row
30 GHDs (or 30 Stick Sit Ups)
30 Box Jump Overs (20/16)
20 GHDs (or 20 Stick Sit Ups)
20 Box Jump Overs 60/50
10 GHDs (or 10 Stick Sit Ups)
10 Box Jump Overs 60/50
1000/800m Row
-Split Distance as needed, 1 partner at each station (GHDs/Box Jum Overs), switch when complete.
OLYWOD 15/3-25
Slow Tall Muscle Snatch – Tall Muscle Snatch – brum and BB
In 8 min – build weight
2RM Z-Press – increase weight
E30secOM 4 – light weight
1 Power Snatch Catch Pause – 3 sek
EMOM 8
1 Snatch Drop – 1 Hang Squat Snatch Pause – 3 sec – find your weight
E2MOM 8 (16min)
5 Power Snatch – 25.3-weight
Built by Bengt Granaas
Teamwod 15/3-25
AMRAP 16
Partner 1:
Max distance row
Partner 2:
12 Alternating DB snatch @22,5/15
10 T2B
8 Burpees over db
8 Alternating DB Snatch
5 T2B
Switch when partner 2 completes one round.
Score is combined distance on the rower.
REST 2 min
AMRAP 12
YGIG
7 Push ups
4 Broadjump
3 Power cleans @60/45