WOD 23.2.2023

45 min PK

50 steps walking lunges

45s plank

40 cal row

35s hang

30 m bear crawl

25s Hollow body hold

20 air squats

15s  HS hold

10 DB OHS, alternating hands

WOD 22.2.2023

• Shoulder press 3x5x85%
• Strict HSPU / Deficit HSPU 3×1
• Row interval max meters cumulated,

5 sets 30s ON/ 20 s OFF, 1min rest

5 sets 20s ON/ 10s OFF, 1 min rest

5 sets 10s ON/ 5s OFF

WOD 21.2.2023

• Weighted dip 2x5x50%, drop set 5×40%, 1×10, no weight
• 3 rounds

20 cal row

10 kb clean and jerks 24kg/16kg alternating

6 burpee box overs 60cm/50cm

WOD 20.2.2023

Speed work, 2 min rest between rounds

A1) Hang power snatch + snatch balance 3x(2+2)x60%

A2) lunge jumps with wall ball 3×10, alternating

A3) Standing push up drops / jumping push ups 3×4

A4) Drop jump 3×4

1. B) 3 rounds for quality

5 Strict T2B

5 power wheel roll outs

15 s hand stand / HS against the wall

5 pull ups behind the neck

15s + 15s Copenhagen plank

WOD 18.2.2023

Speed work

• Power snatch 3×50%, 3×60%, 3×70%

2A) Skater jump 3×8

2B) Sprint 3x10m

2C) box broad jump 3×4

3) 3 rounds for quality

5 l-pull ups / 10s L-hang

5 bar Mus / 5 strict C2B

5 Strict HSPUs

5 Strict Ring dips

WOD 17.2.2023

1) kick up to handstand 4×5

2) partner assisted ring Mu or ring row MU 4×4

3) partner WOD YGIG

200 DUs

40 hang power cleans 60kg/40kg

40 STOH 60kg/40kg

40 partner sit ups with wall ball 9kg/6kg

30 toe touches with partner

30 pull ups

30m HS walk or 100 shoulder taps

WOD 16.2.2023

45 min PK

10 ring rows

30s plank

30+30s bottom of pistol squat

1000m machine

1000m machine

30s HBH

30s ABH

10 KB jeffersson curls

10 side squats , alternating

12 bicep curls with a bar

WOD 15.2.2023

• Back squat 5×65%,5×70%,5×75%,5×80%
• Front squat 5×60%, 3x5x65%
• 10 min AMRAP

12 wall balls 9kg/6kg

10 push ups

8 T2B

6 weighted sit ups 10kg/5kg

WOD 14.2.2023

• Shoulder press 4x1x90%
• Negative HSPU 4×5 (5-10s down)
• Row intervals for 12 min

ODD max calories

EVEN rest

WOD 13.2.2023

• Weighted pull up , find your 1RM 3-3-2-1-1-1
• 3 rounds

10 db snatches, alternating 22,5kg/15kg

10 racked db, box step overs 60cm/50cm

10 burpees