WOD 17.8.2022

• Push press 5x3x75%
• 2000m row HR 110-125 bpm

2000m row HR under 144 bpm

500m  80% of max HR

WOD 16.8.2022

1A) Weighted ring dips 5x2x80%

1B) Spider man push ups 5×8

2) 10 min  AMRAP

300m run

5 HSPU

5 hang power cleans 60kg/40kg

5 STOH 60kg/40kg

WOD 15.8.2022

• Tempo back squats 5x4x50% 3s down, explosive up
• 3 rounds for time

21 wall balls 9kg/6kg

15 box jump overs 60cm/50cm

9 devils press 22,5kg/15kg

WOD 13.8.2022

• Tempo back squats 5x4x50% 3s down, explosive up
• 12 min AMRAP 1min ON/ 1min OFF

1. HS
2. Bar MU
3. pistol squats alternating
4. DUs
5. HBH
6. Floor press 60kg/50kg

WOD 12.8.2022

• Wall climbs 4×4
• Squat clean and jerk 4x(2+2)x75%
• 30 wall balls 9kg/6kg

30 burpee box jumps 60cm/50cm

60 DUs

20 T2B

20 deadlifts 100kg/75kg

8 rope climbs

WOD 11.8.2022

45 min PK

3000m jog

50 cal Airbike

WOD 10.8.2022

• Squat snatch + snatch balance 8x(2+2)x70%
• 8 min AMRAP

300m run

8 HSPU

8 kb swings 24kg/16kg

WOD 9.8.2022

• Push press 5x5x70%
• 1500m row HR 110-125 bpm

1500m row HR under 144 bpm

500m  80% of max HR

WOD 8.8.2022

1A) Weighted ring dips 4x2x80%

1B) Spider man push ups 4×8

2) 4 rounds

15 cal row

10 ring push ups

10 pistol squats, alternating

WOD 5.8.2022

• Tempo back squats 4x4x30% 5s down 5s up
• 3 rounds for quality

4 Bar Mus

15s HS

10m HS-walk

6 strict pull ups