workout of the day (wod)
TEAMWOD 23/5-26
Team of 2
200m Run Together
2x
25 Hang Clusters 40/30
25 Box Jump Overs 60/50
25 Barbell Row
200m Run Together
3x
20 Box Jump Overs 70/60
20 Hang Snatch 40/30
20 Thrusters 40/30
200m Run Together
4x
15 Burpee Box Jump Overs 60/50
15 Hang C&J 40/30
30 Barbell Row 40/30
200m Run Together
TC: 36
WOD 22/5
STRENGTH
POWER CLEAN + JERK
Build to 80–85% OR RPE 8-9 and complete 3 Singles at that weight
WORKOUT
”Bass Reeves” (RX’D)
3 Rounds
50 Double Unders
5 Clean and Jerks 50/35
-Into-
3 Rounds
50 Double Unders
5 Clean and Jerks 60/42,5
-Into-
3 Rounds
50 Double Unders
5 Clean and Jerks 70/50
MAYHEM AFFILIATE
3-2-1…GO
WOD 21/5
STRENGTH
Every 1:30 x 6 sets
2 Back Squats @ 65% OR RPE 6
*fast out of the hole!
WORKOUT
“Gene Autrey” (RX’D)
AMRAP 15
50/40 Calorie Row
50 Air Squats
MAYHEM AFFILIATE
3-2-1…GO
WOD 20/5
STRENGTH
HEAVY SNATCH SINGLE
Work to 85% OR RPE 8-9
*If form looks good and are feeling it, then build to a 1RM
WORKOUT
“Will Rogers” (RX’D)
27-21-15-9
Calorie Bike
Dumbbell Snatch 22,5/15
-rest till 12:00-
21-15-9
Calorie Bike
Dumbbell Snatch 22,5/15
(Women’s Calories: 22-16-12-8)
MAYHEM AFFILIATE
3-2-1…GO
WOD 19/5
GYMNASTICS
EMOM x 8
Min 1. :30 Max Distance HS Walk
Min 2. 12 Alt V-Ups
Min 3. :30 Max Distance HS Walk
Min 4. :45 Easy Bike Recovery
WORKOUT
“Annie Oakley” (RX’D)
40-30-20-10
Box Jumps 50 cm
15 m Handstand Walk (Or 4 Wall Walks)
after each set
MAYHEM AFFILIATE
3-2-1…GO
WOD 18/5
WORKOUT
“Half Murph” (retest) RX’D
800m Run
-into-
10 rounds
5 Strict Pull Ups (or 1 Rope Climb)
10 Push Ups
15 Air Squats
-into-
800m Run
MAYHEM AFFILIATE
3-2-1…GO
StrengthWOD 17:30
A
4 sets
4 Bench Press @ RPE 9/10
8 Dumbbell Bench Press @ RPE 8/10
12 Banded chest flyes @ RPE 8/10
15 Barbell Skull Crushers @ RPE 9/10
-rest 2:00-3:00 between sets-
B
4 sets
4 Pendlay rows
8 DB shrugs
12 Banded upper arm rows
-rest 2:00-3:00 between sets-