workout of the day (wod)
WOD 29/9
WORKOUT
“SEPTEMBER MONTHLY CHALLENGE”
In Teams Of 2
5000m Row*
*Partners must switch every even 250m or 500m for the entire 5k.
STRENGTH
AMRAP 5
Ladder 1/1, 2/2, 3/3…
Wall Walk
Gymnastic Pull
Freedom – Strict Chest to Bar, Strict Pull-Up, or Chest to Bar
Independence – Chest to Bar, Strict Pull-Up, or Pull-Up
Liberty – Ring Row, Banded Strict Pull-Up or Jumping Pull-Up
MAYHEM AFFILIATE
3-2-1…GO
WOD 28/9
STRENGTH
Every 2:00 x 5 Sets
1 Shoulder Press + 2 Push Press + 3 Push Jerk
Unbroken complex
WORKOUT
10 Rounds for time
10 Ring Dips
10 Box Jumps 60/50
MAYHEM AFFILIATE
3-2-1…GO
StrengthWOD 27/9
A
”HOLDING JT”
Accumulate 1:30-1:00-:30
Handstand Hold
Plank Hold (elbows)
Top of the Ring Dip Hold
*Complete in order: 1:30 each then 1:00 each then :30 each.
Break as needed to complete
B
3 sets each side
Pallof walkouts
C
5 sets
10 DB bench press
10 Gorilla rows
OLYWOD 26/9-26
In 15 min
Min 0-13 build up to heavy 3 max rep
1 att. 70% max RM
EMOM 5 (5 min)
Bear Complex @ 60/42,5kg
E1,5MOM 5 (7,5min)
Clean & Jerk @ 60/42,5kg
AMRAP 5 team of 2 @ 42,5/30kg
1 Squat Snatch – (Scaled version 1 Power Snatch OHS)
Max rep of OHS
2 Squat Snatches each → Max OHS
Break or athlete switch = restart.
After each break:
+1 Squat Snatch each before next OHS attempt.
Built by Bengt Granaas
TEAMWOD 26/9
Team of 2
10x YGOIGO (5 var)
10 (heavy) Wall Balls
10 Box Jump Overs
60 Deadlift @60/40
30 T2B
40 Hang Power Clean & Jerk @60/40
100 Synchro Step Back Alt. Lunges
30 BMU / 60 Pull Ups
80 Synchro Sit-Ups
40 Hang Power Clean & Jerk @60/40
30 T2B
60 Deadlift @60/40
TC 40 min
WOD 25/9
WORKOUT
On A 5:00 Clock x 4 Sets
800m Run
Max Bar Muscle-Ups in Remaining Time
-Rest 2:00 b/t Sets-
MAYHEM AFFILIATE
3-2-1…GO
WOD 24/9
SKILL
On A 8:00 Clock…
Low Ring or Low Bar Muscle Transition Work
WORKOUT
For Time
60-40-20-40-60
Calorie Bike*
*Complete 20 Box Step-Overs 60/50
After Every Set.
(Womens Cals: 48-32-16-32- 48)
MAYHEM AFFILIATE
3-2-1…GO