workout of the day (wod)

WOD 26/10

STRENGTH

”MACHO MAN” 

Every 1:00 x 15

3 Power Cleans 

3 Front Squats

3 Push Jerks

Same weight across sets

WORKOUT 

”DEATH RACE”

For Time

100/80 Calorie Bike

MAYHEM AFFILIATE 

3-2-1…GO

StrengthWOD 25/10

A

5-5-5-5-5

*Hang Muscle Snatch

*Start Light and Increase Each Set. Must be unbroken.

B

FOR QUALITY

10-8-6-4-2

Front Squat (Unbroken – Heavy)

DB Bench Press w/ Pause (Unbroken – Heavy)*

*Pause for :03 at the top and bottom of every rep

OlyWoD 24/10-26

In 12 min

Unstable OHS

EMOM5

2 Tall Snatch (Squat)

EMOM5

2 Snatch Press – stop @ halfway Squat Pos. 5 sec

EMOM5

2 Snatch Drop

EMOM5

Squat Snatch

Built By Bengt Granaas

Teamwod 24/10-26

 1: 00:00 – 10:00 

AMRAP 10 minuter

AB cal 40/35 split 

40 Alt DBSnatches split 22.5 / 15 

30 SYNC Air Squats 

2: 10:00 – 20:00 

AMRAP 10 minuter:

20 Sync  Sticksitups

15 Deadlifts 60 / 43 split 

12 Pull-ups / Jumping Pull-ups / Ring Rows split

3: 20:00 – 30:00 

EMOM 10 minuter 

Minut 1: A 15/12 Cal Row

Minut 1: B 20 Alt. DB F.rack Lunges 

Svitch every minute

4: 30:00 – 40:00

AMRAP 10 minuter (I Go, You Go)

10 Wall Balls 9 / 6 

10 Box Jump Overs (or step-overs)

5 Thrusters 42.5 / 30 

WOD 23/10

STRENGTH

Every 1:30 x 5 Sets

4 Hang Power Cleans + 2 Push Jerks

“JACK”

AMRAP 20

10 Push Press 50/35

10 Kettlebell Swings 24/16

10 Box Jumps 60/50

MAYHEM AFFILIATE 

3-2-1…GO

WOD 22/10

WORKOUT

5 Rounds For Time

20 GHDs

20 Burpees 

STRENGTH

5 Sets Of

10 Bench Press

MAYHEM AFFILIATE 

3-2-1…GO

WOD 21/10

SKILL

On A 8:00 Clock…

Rope Climb Practice

WORKOUT

5 Sets Of

3:00 Max Calorie Bike

2:00 Max Box Step Ups 50cm

1:00 Max Rope Climbs

MAYHEM AFFILIATE 

3-2-1…GO