workout of the day (wod)
OLYWOD 14/6-25
In 12min
2 RM Unstable Back Lunges – Rubber band
EMOM 12 – Build weights (12min)
- 1 Snatch Pull – 1 Power Snatch
- 1 Power Snatch Catch pause
- 1 Squat Snatch Catch Pause (pause is in squat position)
Paus is 3 sec
EMOM 4
3 Front Squats @ 70/52,5kg
Remaining time:
Snatch
Built by Bengt Granaas
WOD 13/6
WORKOUT
“Community Cup Workout #1”
AMRAP 20
15 Box Jump-Overs 60/50
10 Dumbbell Snatches 22,5/15
5 Handstand Push-Ups
ACCESSORY:
3-4 Sets:
12 Standing Landmine Twists @ Moderate weight – maintain control and quality
10 Landmine Press (each) @ Moderate weight – maintain control and quality
10 Landmine RDL (each) @ Moderate weight – maintain control and quality
*Rest 2:00 between sets*
MAYHEM AFFILIATE
3-2-1…GO
WOD 12/6
WORKOUT
“Mission: Community” (RX’d)
25-20-15-10
Bench Press 60/37,5
400m run after each set
Mayhem Mini-Pump –Upper Body Posterior:
3 Rounds
12 Double DB Prone Row @ RPE 7
12 Skull Crusher @ RPE 7
-Rest 2 min b/t rounds-
MAYHEM AFFILIATE
3-2-1…GO
WOD 11/6
GYMNASTICS
15:00 of skill practice: Muscle Ups/Chest to Bar/Butterfly…
WORKOUT
“Community Cup Workout #2”
Complete as many reps as possible following the interval of:
2 minutes of work
1-minute rest
2 minutes of work
1-minute rest
2 minutes of work
1-minute rest
3 minutes of work
———
Rounds 1 And 2
15 Toes-To-Bars
15 Overhead Squats 42,5/30
Max Calorie Row
———
Rounds 3 And 4
15 Calorie Row
15 Overhead Squats 42,5/30
Max Chest-To-Bar Pull-Ups
MAYHEM AFFILIATE
3-2-1…GO
WOD 10/6
WORKOUT
“Servant Strength” (RX’d)
Every 4:00 x 8 Sets
12/10 Calorie Bike
10 Burpee to Bar
12/10 Calorie Bike
MAYHEM AFFILIATE
3-2-1…GO
WOD 9/6
WORKOUT
“Community Cup Workout #3”
In 20 Minutes, Establish:
1-Rep-Max Hang Power Clean
1-Rep-Max Front Squat
MAYHEM AFFILIATE
3-2-1…GO
StrengthWOD 18:15
A
Every 2:00 x5 sets
5 Deadlifts RPE8
B
Every 3:00 x3 sets
10/10 Bulgarian split squats
C
4 sets
10 Seated double KB strict press
Rest 90s
10 pendlay rows
Rest 90s