workout of the day (wod)
Olywod 16/5-26
Skill
From sitting position, jump into squat position, into box jump – Build Hight
In 12 min
3 RM Unstable Back Squat – with rubberbands
EMOM 8
Snatch Pull – Squat Snatch – Build Weights
EMOM 6 min
1 Heavy Squat Snatch
Built by Bengt Granaas
WOD 15/5
STRENGTH
Every 2:00 × 6 Sets
2 Squat Cleans (singles) @ 78–80% OR RPE 8
WORKOUT
”Clafoutis” (RX’D)
10 Rounds
15 Wall Balls 9/6
3 Wall Walks
MAYHEM AFFILIATE
3-2-1…GO
WOD 14/5
GYMNASTICS
3:00 on/1:00 off x 2 Sets:
35 Double Unders
1 Rope Climb
30 m Farmers Carry @ 2×22,5/15
1 Rope Climb
WORKOUT
“Saint-Honoré” (RX’D)
4 Rounds
400m Run
20 Box Jumps 60/50
30 m Bodyweight Walking Lunge
MAYHEM AFFILIATE
3-2-1…GO
WOD 13/5
STRENGTH
Every 1:00 x 5 Sets
3 Power Snatch (singles) @ 70% OR RPE 6-7
-into-
Every :30 x 10 Sets
1 Power Snatch @ 75–80% OR RPE 8
WORKOUT
“Tarte Tatin” (RX’D)
30 Toes to Bar
30 Overhead Squats 35/25
30 Burpee Over Bar
-Rest 1:00-
30 Burpee Over Bar
30 Overhead Squats 35/25
30 Toes to Bar
MAYHEM AFFILIATE
3-2-1…GO
WOD 12/5
STRENGTH
Every 2:00 × 5 Sets
3 Clean Deadlifts @ 90–95% (1RM Clean OR RPE 9)
WORKOUT
“Mille-Feuille” (RX’D)
Every 5:00 x 5 Sets
25/20 Calorie Row
25/20 Calorie Bike
MAYHEM AFFILIATE
3-2-1…GO
WOD 11/5
WORKOUT
“Profiterole” (RX’D)
AMRAP 25
1,6 K Run
Max Rounds of ”Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats
MAYHEM AFFILIATE
3-2-1…GO
Crossfit 10/5 kl.17.00
Mustafar
Teams of 2
60 Synchro Toes to Bar
40 Calorie Air Bike and Row (total on each)
60 Power Snatches 60/42,5
3 sets
15 Hip Extensions on GHD (or 25 Supermans)
-rest 30 seconds-
20 Dumbbell Glute Bridges
-rest 1 minute between sets-