workout of the day (wod)
OLYWOD 4/4-26
E15SecOM 5
1 DL @ 100/70kg
E1,5MOM 5 – Build Weight (7,5min)
1 Push Jerk – 1 Split Jerk
EMOM 6 – Build Weight
1 C & J
Remaining time
Squat Clean – build weights
Built by Bengt Granaas
Easter WOD 4/4 10:30
Teams of 2
10 rounds (5 rounds each)
200m run
10 heavy Wall Ball shots
-into-
10 rounds (5 rounds each)
250/200m row
10 burpee over rower
-into-
10 rounds (5 rounds each)
15/12 cal assault bike
10 heavy med ball squat cleans
WOD 3/4
WORKOUT
“GOOD FRIDAY” (RX’D)
100-80-60-40-20
Double Unders
50-40-30-20-10
Single Dumbbell Squat 15/10
EXTRA FITNESS
4 Sets
AMRAP 4
15 Barbell Bench Press 85/60
4 Rope Climbs (Or 12 Strict Chin Ups)
Max Calorie Bike in remaining time
-no rest between sets-
MAYHEM AFFILIATE
3-2-1…GO
WOD 2/4
WORKOUT
“CLEAN HOUSE” (RX’D)
8 Sets:
300m Run
10 Strict Handstand Push Ups
-rest 1:00 between sets-
(2:00 Time Cap)
EXTRA FITNESS
2 Sets
1:15 – Leg Lifts Over Dumbbells
1:15 – Flutter Kicks
– rest 30-seconds between sets-
MAYHEM AFFILIATE
3-2-1…GO
WOD 1/4
WORKOUT
“WATCH & WAIT” (RX’D)
Every 10:00 x 2 Sets
15-12-9 Calorie Bike (Womens: 12-10-8)
5-4-3 Power Cleans 85/60
Womens calories: 12-10-8
EXTRA FITNESS
Every 1:00 x 6
Minute 1 – :30 Single Dumbbell Curls*
Minute 2 – :30 Single Dumbbell Strict Press / :30 Single Dumbbell Overhead (Alternate arms each round)
*Hold DB at the waist by both heads
-Choose a light/moderate weight that allows for near non-stop effort each set.
MAYHEM AFFILIATE
3-2-1…GO
WOD 31/3
WORKOUT
“ROD OF IRON” (RX’D)
AMRAP 3-3-3-4:00
5 Wall Walks
20 Toes to Bar
Max Box Jump Overs 60/50
-rest 1:00 between sets-
EXTRA FITNESS
Bike Workout
3x
1:00 at RPE7 (arms only)
1:00 at RPE3
-Rest 2 minutes-
3x
1:00 at RPE7 (standing)
1:00 at RPE3 (arms only)
MAYHEM AFFILIATE
3-2-1…GO
WOD 30/3
WORKOUT
“CONQUER” (RX’D)
AMRAP 25
400m Run
5 Rounds of ”Strict Cindy”
5 Strict Pull Ups
10 Push Ups
15 Air Squats
EXTRA FITNESS
Every 1:00 x 5
:45 Plank Hold (elbows)
:15 Rest
MAYHEM AFFILIATE
3-2-1…GO