workout of the day (wod)
WOD 1/7
Workout ”Broad Stripes and Bright Stars”
July monthly challenge – For time:
1 mile run
– Rest until 15:00 then complete
Amrap 15
5 Strict PU
10 Push up
15 Sit ups
WOD 30/6-26
WORKOUT
-Big Grace-
FREEDOM (RX)
”GRACE”
FOR TIME
30 Clean & Jerks 60/42.5
(Score is Time)(TC 5:00)
-Rest until the 10:00 mark
then Complete-
EVERY :30 FOR 10:00
1 Power Clean and Jerk 85/57.5
WOD 29/06-26
STRENGTH
ON A 10:00 RUNNING CLOCK
Build to a Heavy/Mod-Heavy 3-Rep Overhead Squat*
*Bar comes from the ground
(Score is Weight)
WORKOUT
-We Stand for Feedom- (RX)
FOR TIME
25 Burpee Box Jump Over 60/50
50 Overhead Squats 42.5/30
25 Burpee Box Jump Over 60/50
50 Front Squats 42.5/30
25 Burpee Box Jump Over 60/50
50 Back Squats 42.5/30
(Score is Time)
StrengthWOD 17:30
A
6 set KB halos – build to a heavy set
10 reps rotating left
Rest 20s
10 reps rotating right
Rest 2min b/t sets
B
Muscle snatch
7 sets x 3 reps
Going every 90s
C
Seated Arnold press
4 sets x 10 reps
OlyWod 27/6-26
In 12 min
1 RM Clean Push
E1,5MOM 4 (6 min)
1 Hang Clean – 1 Hang Squat Clean – 1 Push Jerk – 1 Split Jerk
E2MOM 4 (8 min)
2 Snatch
Build Weights
Built by Bengt Granaas
WOD 26/6
WORKOUT
“Cookout Season” (RX’D)
For Time
1000/850m Row
50 Thrusters 20/15
60 Pull-Ups
50 Thrusters 20/15
1000/850m Row
MAYHEM AFFILIATE
3-2-1…GO
WOD 25/6
STRENGTH
Bench Press
10-8-6-4-2
Build in Weight
(Score is Heaviest Weight)
WORKOUT
“Ice Cold Lemonade” (RX’D)
2 Rounds For Time
50 GHDs (or V-Ups)
50 Box Step Ups 60/50
50 Push Ups
MAYHEM AFFILIATE
3-2-1…GO