workout of the day (wod)
OLYWOD 12/4-25
In 12min
1 RM Squat Jerk – mobility
E15secOM 5
1 C & J – 60/40kg
EMOM 25
1 Clean – increase every min by 5/2,5kg
Start @ 20/15kg
25/17,5
30/20
35/22,5
40/25
45/27,5
50/30
55/32,5
60/35
65/37,5
70/40
75/42,5
80/45
85/47,5
90/50
95/52,5
100/55
105/57,5
110/60
115/62,5
120/65
125/67,5
130/70
135/72,5
140/75
145/77,5
Built by Bengt Granaas
TEAMPASS 12/4-25
Team of 2
20 Barbell complex 60/45*
2 Rounds
50 Box jump overs 60/50
40 T2B
30 Sync. DB snatch 22,5/15
15 Barbell complex 60/45*
3 Rounds
40 Air squats
30 Push ups
20 Pull ups
10 Barbell complex 60/45*
4 Rounds
10 Thrusters 42,5/30
15 Burpees over bar
20 jumping lunges
*1 complex = 2 DL + 2 HPC + 2 STOH
For time
WOD 11/4
GYMNASTICS
EMOM x 6
Odd: 6-8 Chin-Ups
Even: 3-5 WTD Pull-Ups
WORKOUT
“Count Dooku” (RX’d)
AMRAP 2
10 Front Squats 60/42,5
10 Box Jump Overs 75/60
Max Reps Chest to Bar
-Rest 2:00 between sets-
(Accumulate 75 chest to bar)
MAYHEM AFFILIATE
3-2-1…GO
WOD 10/4
STRENGTH – Week 3
Max Rep Bench Press
-rest 1:00-
Burn Out Set (50% of weight above)
WORKOUT
“Imperial March” (RX’d)
100-75-50
Double Unders
32-24-16
Front Rack Dumbbell Lunge 2×22,5/15
15-10-5
Push Up + Renegade Row 2×22.5/15
MAYHEM AFFILIATE
3-2-1…GO
WOD 9/4
WORKOUT
“Darth Maul” (RX’d)
Every 5:00 x 5 Sets
20/16 Calorie Row
15/12 Calorie Bike
200m Run
ACCESSORY
Accumulate 4 minutes of front rack hold at a challenging weight
-rest as needed between breaks-
MAYHEM AFFILIATE
3-2-1…GO
WOD 8/4
STRENGTH
Every 1:30 x 6 Sets
1 Power Clean + 1 Push Jerk @75%+
-into-
3×3 Clean Deadlift + Clean Pull @85-90%
WORKOUT
“Kylo Ren” (RX’d)
50 Deadlifts 102,5/70
50 Bar Facing Burpees
-Partition as desired-
MAYHEM AFFILIATE
3-2-1…GO
WOD 7/4
STRENGTH – Week 3
20 Rep Back Squat
WORKOUT
“Anakin” (RX’d)
10 Thrusters 42,5/30
20 GHDs (Or V-Ups)
10 Thrusters
20 Toes to Bar
10 Thrusters
20 Toes to Bar
10 Thrusters
20 GHDs (Or V-Ups)
10 Thrusters
MAYHEM AFFILIATE
3-2-1…GO