workout of the day (wod)
WOD 11/9
STRENGTH
Skill Focus (Split Jerk):
– Split Jerk w/ Pause in Dip & Catch (4×2 @ 50-60%)
– Tall Split Jerk Drill (3 sets of 3 reps)
WORKOUT
“9/11” (RX’d)
AMRAP 20:01
Teams Of 2
Max Calorie Bike
Every 3:00 (including 0:00)
11 Synchro Burpees
This workout was written in tribute to all who lost their lives on 9/11/2001 in the terrorist attacks on New York City.
MAYHEM AFFILIATE
3-2-1…GO
WOD 10/9
Bar Muscle-Up Skill Session
Time today to practice bar muscle-ups and scaling options before the workout.
WORKOUT
“Patagonia” (RX’d)
5 Rounds For Time
5 Bar Muscle Ups
10 Dumbbell Bench Press 2×22,5/15
15 m Dumbbell Lunge 2×22,5/15 (Held any way)
MAYHEM AFFILIATE
3-2-1…GO
WOD 9/9
STRENGTH
Deadlift (Wave 2)
Tempo Deadlift (3sec down)
5-3-1 + 5-3-1 @72-82-88%
Post:
GYMNASTICS: Pressing (Week 3)
EMOM x 8
Odd minute: Complete 30% of your 1 rep max effort from week one of wall facing HSPU
Even minute: 15 no push up burpees
WORKOUT
“Annie 2.0” (RX’d)
100-80-60-40-20
Double Unders
50-40-30-20-10
Abmat Sit Ups
MAYHEM AFFILIATE
3-2-1…GO
WOD 8/9
STRENGTH
Back Squat (Wave 2)
5-3-1 @72-82-88%,
5-3-1 @77-82-88%
Post:
3 Sets Of
10 DB Reverse Fly
WORKOUT
“Arc’Teryx” (RX’d)
Every 2:30 x 5 Sets
7 Thrusters 60/42,5
250/200m Row
MAYHEM AFFILIATE
3-2-1…GO
StrengthWOD 18:15
A
Strict pullups
4 sets x 5-8 reps
B
Barbell rows
4 sets x 10 reps
C
4 Sets:
Partner 1: :45s Sled push
Partner 2: :45s Wall Sit
– Switch –
10 DB Arnold press/each
15 Banded Face Pulls/each
* Build in weight each set.
WOD 17:00
”BIG AGNES”
Every 2:00 x 8 sets
12/10 Calorie Air Bike
6 Burpee Box Jump Overs(60/50)
Strength/Accessory:
3 Sets:
10 DB Arnold press
15 Banded Face Pulls
OLYWOD 6/9-25
In 12min
3 RM Unstable Bench Press
EMOM 6
Clean & Jerk – 1 OHS
EMOM 6
Power Snatch
EMOM 6
1 Squat Snatch – 1 Snatch Balance
Built by Bengt Granaas