workout of the day (wod)
WOD 29/3 kl.17.00
“Spearmint”
Teams of 3
25:00 AMRAP
Partner 1: 400m Run alt 16×15 m shuttle run
Partner 2: AMRAP
15m Dumbbell Farmer Carry (2×32,5/24)
8 Burpee Box Getovers 75/60cm
Partner 3: Rest
-Rotate when partner finishes the run.
Partner picks up where AMRAP was left off. (Scored by Total Rounds + Reps)
Funktionell Styrka 29/3 kl.18.15
3 Rounds
5-hold 5-5-hold Push Ups
Rest 45 sec
15 m Medball Lunges w Twist
Rest 45 sec
5-hold 5-5-hold 5 Y’s
Rest 45 sec
10 DB Triceps Press
Rest 90 sec
Every 2 min x3
1: 45 sec KB Overhead Hold
2: 6/6 Half kneeling Abduction hold
3: 5-hold 5-5-hold 5 Barbell Row
OLYWOD 28/3-26
E15SecOM 5
1 Power Clean
E1,5MOM 9 – Build Weight (13,5min)
A-2 Power Clean
B-1 Power Clean – 2 Low Hang Squat Clean
C-2 Squat Clean & Jerk
EMOM 6 – Build Weight
1 Squat Snatch
Remaining time
Squat Clean – build weights
Built by Bengt Granaas
TEAMWOD 28/3-26
Team of 2
10x 200m Row (YGOIG) (5 each)
40 Wall Balls
20 Sq.Snatch @50/35
40 Burpees Over Bar
20 BMU/40 Kip. Pullup
40 Burpees Over Bar
20 Sq.Snatch @50/35
40 Wall Balls
10x 200m Row (YGOIGO)
TC: 35
WOD 27/3
GYMNASTICS
EMOM x 9
WORKOUT
“CARDINALS” (RX’D)
15-12-9-6-3
Front Squats 60/42,5
Bar Facing Burpees
MAYHEM AFFILIATE
3-2-1…GO
WOD 26/3
STRENGTH
FLUSH CYCLING
Every 1:00 x 8
2 Power Clean and Push Jerks (singles) @ RPE 5–6
WORKOUT
“TIGERS” (RX’D)
2 Rounds
800m Run
50 Kettlebell Swings 24/16
MAYHEM AFFILIATE
3-2-1…GO
WOD 25/3
STRENGTH
Build up to a 1RM Deadlift
WORKOUT
“DODGERS” (RX’D)
50/40 Calorie Bike
25 GHDs (or V-Ups)
50 Dumbbell Box Step Ups 15/10 @50cm
25 GHDs (or V-Ups)
50/40 Calorie Bike
MAYHEM AFFILIATE
3-2-1…GO