workout of the day (wod)
WOD 31/5
STRENGTH
3 Sets:
12 Front Squat (55-60%)
3 Seated Box Jumps
-rest 2:00 between sets-
WORKOUT
“American Soldier” (RX’d)
5 Rounds
3 Wall Walks
9 Power Cleans 60/42,5
15 GHD’s (or V-Ups)
MAYHEM AFFILIATE
3-2-1…GO
WOD 30/5
STRENGTH
Heavy Squat Snatch In 8:00
-into-
3 Sets
8 Hang Muscle Snatch (40-50% of Heavy Snatch)
WORKOUT
“Courtesy of the Red White and Blue” (RX’d)
120-90-60
Double Unders
40-30-20
Alternating Hang Dumbbell Snatch 22.5/15
MAYHEM AFFILIATE
3-2-1…GO
WOD 29/5
STRENGTH
3 Sets:
12 Shoulder Press (55-60%)
12 (L/R) Banded Kneeling One Arm Lat Pulldown after each set
-rest 2:00 between sets
WORKOUT
“Arlington” (RX’d)
Every 4:00 x 4 Sets
15/12 Calorie Row
10 Burpee Box Get Overs 75/60
15/12 Calorie Row
MAYHEM AFFILIATE
3-2-1…GO
WOD 28/5
Handstand Skill Work
Level 1: wall walk as high as you feel comfortable and hold the top position.
Level 2: kick up into a handstand against the wall. Practice hitting the wall as lightly as you are able, then hold the handstand. Optional: practice removing one foot from the wall and trying to learn the balance point.
Level 3: kick up into a handstand (not against the wall) and hold for as long as you are able. Athletes must remain in a 1x1m area.
Level 4: max handstand hold on parallettes
WORKOUT
“Some Gave All” (RX’d)
AMRAP 12
10-15-20-25….
Calorie Bike
7,5m-15m-22,5m-30m-37,5m…
Kettlebell Front Rack Carry 2×24/16
-Rest 3:00-
AMRAP 12
10-15-20-25….
Calorie Row
7,5m-15m-22,5m-30m-37,5m…
Single Dumbbell Walking Lunge 22,5/15
Women Calories: 8-12-16-20…
MAYHEM AFFILIATE
3-2-1…GO
WOD 27/5
WORKOUT
“Murph” (RX´d)
1,6K Run
100 Pull-ups
200 Push-ups
300 Squats
1,6K Run
Partition the pull-ups, pushups, and squats as needed.
Weighted Vest 20/14.
MAYHEM AFFILIATE
3-2-1…GO
StrengthWOD 18:15
Amrap 20 min (at moderate pace)
2-5 wall walks
30m Farmer carry (2×32/2×24)
10 seated Arnold press (moderate)
250/200m Ski or 500/400m row/bike
4 sets
6-8 incline bench strict toes to bar
15 KB side bends (each)
-Rest 2min-
Wod 17:00
“Bene Gesserit” (everyday hero version)
Amrap 7 min
50/40 cal assault bike
Max cal Row
-Rest 3min-
Amrap 7 min
50/40 cal Row
Max cal assault bike
4 sets
6-8 incline bench strict toes to bar
15 KB side bends (each)
-Rest 2min b/t sets-