WOD 30.11.2022

• Shoulder press 5x3x70%
• negative HSPU 3×2(10s down)
• Row 3 km PK2

WOD 29.11.2022

• Weighted pull ups 5x3x50%
• 16 min EMOM

even 6 OHS 60kg/40kg

Odd 6 strict pull ups

WOD 28.11.2022

• Hang power clean 8x2x70%
• 12 min AMRAP

10 box jumps 60cm/50cm

10 wall balls 9kg/6kg

10 ring push ups

25 DUs

WOD 26.11.2022

• Hang power clean 8x3x60%
• 3 rounds for quality

3 Bar Mus

1 rope climb

10 pistol squats alternating

5 hang snatches use 60% of 1RM

10 power wheel roll outs

WOD 25.11.2022

• HS progression
• Wrist warm up
• shoulder warm up
• Train HS-lifts 5×5. Try getting to handstand against the wall, with only a light touch with your feet. Then try to keep optimal HS-position for 10 seconds.
• Partner WOD YGIG

Buy in 50 cal row, other one rows and other stays in plank position, rowing is allowed only when your partner is in plank.

then 40 back squats 80kg/55kg

40m of walking lunges, with 24kg/16kg racked kettlebell

40 pull ups

100 shoulder taps

40 partner over burpees

WOD 24.11.2022

45 min PK

1000m row

100 rope jumps

30s pank

30+30s side plank

20 russian kb swings

60s +60s at the bottom of side squat

20 cal bike

WOD 23.11.2022

• Back Squat 8×65%, 8×70%, 6×80%, 6×85%
• Front Squat 5×60%, 5×75, 5×80%

21-15-9

push ups

T2B

WOD 22.11.2022

• Shoulder press 5x5x70%
• Row progression 5x200m, 60s rest between sets

WOD 21.11.2022

• Weighted pull ups 4x3x50%
• 6 min EMOM

5 deadlifts 110kg/ 80kg

15 DUs

then

3 rounds fr time

6 burpees

15 cal row

10 kb swings 24kg/16kg

WOD 19.11.2022

• Weighted pull ups 3x3x50%
• For time

Buy in 20 cal airbike

then 4 rounds

5 deadlifts 70kg/50kg

4 cleans 70kg/50kg

3 Front squats 70kg/50kg

2 STOH 70kg/50kg