WOD 11.2.2023

• Weighted pull up 2×70%, 2x1x80%, 1×90%, 1×95%
• 12 min EMOM

ODD 8 deadlifts 140kg/110kg

EVEN 8 ring dips

WOD 10.2.2023

Speed work

• Power clean 3×50%, 3×60%, 3×70%

2A) Power clean + hang squat clean + split jerk 3x(1+1+1) go as heavy as possible

2B) bounces 3x5m

2C) explosive v-up / sit up

3) 3 rounds for quality

10 OHS 50kg/35kg

6 snatch balance 50kg/35kg

3 bar Mus / 6 strict pull ups

5-10s s L-sit

WOD 9.2.2023

45 min PK

1200 m machine

100 rope jumps

20 mountain climbers

30s plank

30s+30s side plank

20 russian twists

30s hang from the bar

24 ABR
20 air squats

5 jeffersson curls

WOD 8.2.2023

1) kick up to handstand 4×4

2) partner assisted ring Mu o r ring row MU 4×3

3) partner WOD YGIG

50 ca row

50 deadlifts 90kg/70kg

40 syncro T2B

40 kb clean and jerks 24kg/16kg

30 push presses 50kg/35kg

30 side squats

20 partner over burpees

WOD 7.2.2023

• Back squat 4×70%, 4×75%,4×80%, 4×85%
• Front squat 5×60%, 5×65%, 2x5x70%
• 21-15-9

Kb swing 24kg/16kg

burpee

DU

WOD 6.2.2023

• Shoulder press 4x3x85%
• Negative HSPU 4×4(5-10s Down)
• 4000m row PK2

WOD 4.2.2023

• Shoulder press 4x5x80%
• Negative HSPU 4×4(5-10s Down)
• 4 rounds rowing

100m all out

300m easy

WOD 3.2.2023

• Weighted pull up 3×60%, 2×70%, 2x1x80%, 1×90%
• 12 min AMRAP

8 floor presses 60kg/40kg

16 side squats alternating

8 back squats 80kg/50kg

16 v-ups

WOD 2.2.2023

45 min PK

2000m machine, you can change after 1000m

200 rope jumps

10 OHS / front squat with barbell

30 s hang from the bar

30 s plank

30+30s side plank

10 kb wind mills

10 box step overs

WOD 1.2.2023

Speed work

1A) hang power snatch 3x4x50%

1B) box jump + drop jump 3x(5+5)

1C) Skater jump 3×10

2) 3 rounds for quality

10m lunges with 2 dumbbells

7 strict pull ups

3 squat cleans 90kg/60kg