WOD 7.3.2023

• Back squat 5×65%, 3x5x75%
• Front squat 4x5x65%
• 100 kettle bell swings for time 24kg/16kg, EMOM 5 burpees

time cap 12 min

WOD 6.3.2023

45 min PK

1500m machine

100 rope jumps

10 Barbell OHS with 3s stop at the bottom

30s HBH

30s ABH

10 jeffersson curls with kettle bell

15 sit ups

10 barbell bicep curls

10 barbell shoulder press

WOD 4.3.2023

• Shoulder press 3x3x90%
• Strict HSPU / Deficit HSPU 3×2
• Row intervals with 2 min rest

500m

400m

300m

200m

100m

WOD 3.3.2023

45 min PK

1000m machine

10 OHS with light dumbbell, alternating

100 rope jumps

30 s plank

20 air squats

30s Hang

20 light kb swings

10 dumbbell curls

10 barbell rows

10 box step ups

30s ABH

WOD 2.3.2023

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

weight 60kg/40kg

5 cleans

5 front squats

5 STOH

5 back squats

WOD 1.3.2023

Speed work, 2 min rest between rounds

A1) Bulgarian split squat 3x(8+8), heavy

A2) single leg bounces 3x(6+6)

A3) explosive v-ups 3×10

A4) jumping push ups 3×6

1. B) 3 rounds for quality

8 ring dips / ring push ups

10m HS walk

10 alternating pistol squats

10 s L-sit

WOD 28.3.2023

1) kick up to handstand + HS hold 3x(3+30s)

2) partner assisted ring Mu or ring row MU 5×5

3) Partner WOD YGIG

50 push ups / plank hold

100 air squats / pistol hold

50 sit ups / hollow hold

50 push press 50kg/35kg / HS Hold

50 burpees / hang

WOD 27.2.2023

• Back squat 5×60%, 3×70%, 2×80%, 2×90%, 1×95% Week 9 day 1
• Front squat 5×65%, 4×75%, 4×80%, 4×85%
• 8 min AMRAP

20 DU

10 box jump 60cm/50cm

10 kb swing 32kg/20kg

WOD 25.2.2023

1) kick up to handstand 5×5

2) partner assisted ring Mu or ring row MU 5×4

3) Partner WOD YGIG

5 rounds for time

30 cal air bike

20 deadlifts 100kg/75kg

10 bar over burpees

20m partner carry

WOD 24.2.2023

• Back squat 2x5x65%, 3x5x70% Week 8 day 2
• Front squat 4x5x60%
• 12 min AMRAP

8 cleans 80kg/55kg

4 STOH 80kg/55kg

8 bar over burpees

2+2 TGU 24kg/16kg