workout of the day (wod)
WOD 30/10
WORKOUT
“Frankenstein” (RX’d)
Teams Of 2
120 Wall Balls 9/6
80/64 Calorie Row
40x15m Shuttle Run
80/64 Calorie Row
120 Wall Balls 9/6
* Split reps as desired
Mayhem Mini-Pump – Glutes
3 Rounds at moderate weight (RPE 7)
10 Weighted Hip Thrusts
-rest 30 seconds
10 GHD Hip Raises
-Rest 1:00-2:00 between rounds-
MAYHEM AFFILIATE
3-2-1…GO
WOD 29/10
STRENGTH
5 Sets
1 Clean + Jerk (@ 75–80%)
-rest 60-90 seconds between sets
WORKOUT
“Cobwebs” (RX’d)
5 Rounds
20 GHDs (or V-Ups)
75 Double Unders
5 Wall Walks
MAYHEM AFFILIATE
3-2-1…GO
WOD 28/10
WORKOUT
“Jack-O-Lantern” (RX’d)
1000/875m Row @70% Effort
-Rest 3:00-
8×200/175m Row @80% Effort
*Rest 30 seconds after each set.
1000/875m Row @90% Effort
MAYHEM AFFILIATE
3-2-1…GO
WOD 27/10
STRENGTH
4 Sets
8 Back Rack Lunges (per leg)
– build across sets based on feel
WORKOUT
“Black Cat” (RX’d)
25/20 Calorie Bike
25 Toes to Bar
25/20 Calorie Bike
15 Bar Muscle Ups (or 30 Chest to Bar)
25/20 Calorie Bike
25 Toes to Bar
25/20 Calorie Bike
MAYHEM AFFILIATE
3-2-1…GO
Funktionell Styrka 26/10 kl.18.15
3 Rounds
Tempo Style
6/6 One Arm Bench Press
Rest 1 min
8 Good Mornings
Rest 1 min
6 KB Hang Clean & Jerk
Rest 90 sec
Every 90 sec x 3 Rounds
10 Goblet Curtsy Lunges left
10 Goblet Curtsy Lunges right
30-45 sec Plate Grip Hold
5 Excentric Pullups
WOD 26/10 kl.17.00
”Cornhuskers”
Teams of 2
5 Rounds
Partner 1:
2 Rope Climbs (or 10 Strict Pull Ups)
12 Front Squats 60/42,5
Partner 2:
20 GHDs (Or V-Ups)
-Switch when both are completed
OLYWOD 25/10-25
In 12 min
RM of: Back Squat Complex
Power Position
Up
Above Parallel
Power Position
Below Parallel
Above Parallel
Below Parallel
Up
E15SecOM 3
Skill – 2 Tall Clean
E15SecOM3
Skill – 1 Tall Split Jerk
E30SecOM 3
1Clean DL to Power Position – Hip Clean
E1,5MOM 6 (9 min)
1 Squat Clean & Split Jerk
1 Hang Squat Clean & Split Jerk
Built by Bengt Granaas