workout of the day (wod)

OLYWOD 25/5-24

E15SecOM 4min (16)

Lift in to a heavy Strict press

Then

On the mark

0: 1 Strict Press – 

15: 1 Push Press

30: 1 Push Jerk

45: 1 Split Jerk

E30SecOM 4:30min (12)

On the mark

0: 1 Power Clean – Strict Press

30: 1 Power Clean – Push Press

60: 1 Power Clean – Power Jerk

90: 1 Power Clean – Split Jerk

E45SecOM 6:45 (12)

On the mark

0: 1 Cluster (Squat Clean Thruster)

45: 1 Sq.Clean – Push Press

90: 1 Sq.Clean – Power Jerk

135: 1 Sq.Clean – Split Jerk

Built by Bengt Granaas

Teampass 25/5-24

WORKOUT – ”I must not

fear”’

Freedom (RX’d)

20:00 AMRAP

Teams of 2

Partner 1 performs all of the odd sets (1-3-5-7-9-11…)

Partner 1 performs all of the even sets (2-4-6-8-10…)

Hang Squat Cleans (42.5/30)

Burpee Box Get Overs (70/60)

The partner not working rows for Max Calories.

Score = final round

completed (rounds) + total calories (reps).

WOD 24/5

STRENGTH

10 minutes to establish 

a Heavy Shoulder Press 

WORKOUT

“The Freman” (RX’d) 

Teams Of 2

AMRAP 18

6-4-2 

Bench Press 80/55

3-2-1 

Rope Climb (Or 12-8-4 Strict PullUps) 

MAYHEM AFFILIATE 

3-2-1…GO

WOD 23/5

STRENGTH 

8:00 To Establish A Heavy Power Clean 

-into-

3×8 Hang Muscle Cleans (40- 50% of Heavy Power Clean) 

WORKOUT

“Grace” (RX´d)

For Time 

30 Clean and Jerks 60/42,5

OPTIONAL ACCESSORY

4 Sets: 

12 Standing Landmine Twists 

10 Landmine Press (each) 

10 Landmine RDL (each) 

*Rest 2:00 b/t sets

MAYHEM AFFILIATE 

3-2-1…GO

WOD 22/5

WORKOUT

“Bene Gesserit” (RX’d) 

6 Rounds: 

12/10 Calorie Bike 

12 Overhead Squats 35/25 

CORE WORK

4 Sets: 

15 Strict Hanging Leg Raise 

30m Single DB Overhead Carry (Left– as heavy as possible) 

30m Single DB Overhead Carry (Right – as heavy as possible) 

:30 sec Side Plank on Forearm (each side) 

*Rest 2:00 b/t sets

MAYHEM AFFILIATE 

3-2-1…GO

WOD 21/5

Ring Dip Skill Work 

EMOM x 8: 

Odd: 5-8 Strict Ring Dips 

Even: 10-20 sec Ring Support Hold 

Advanced athletes: Add weight to make it challenging. 

WORKOUT

“Sandworms” (RX’d)  

AMRAP 2:00 

50 Double Unders

7,5m Handstand Walk (Or 2 Wall Walks)

Max Deadlifts 100/70

*Go until you get 50 reps 

-rest 1 minute between sets- 

MAYHEM AFFILIATE 

3-2-1…GO

WOD 20/5

STRENGTH

12 minutes to establish a 

Heavy Single Front Squat 

WORKOUT

“Dune” (RX’d) 
2x800m Run 

-rest 2:00 after each set- 

-into

3 Sets: 

20 Pull-ups 

40 Push-ups 

60 Air Squats 

-rest 2:00 between sets

MAYHEM AFFILIATE 

3-2-1…GO