WOD 21.12.2022

• HS progression
• Wrist warm up
• shoulder warm up
• HS against the wall 5x24s, perfect hand stand position is your goal, keep your toe nails and nose on the wall, nothing else.
• Partner WOD YGIG

50-40-30-20-10

Floor press 45kg/30kg

row calories

kb swings 24kg/16kg

WOD 20.12.2022

• Back squat 8×65%,6×75%,4×85%,4×90%
• Front squat 5×70%, 4×80%, 3×85%, 3×90%
• 8 min AMRAP

10 cal row

10 ring push ups

10 T2B

WOD 19.12.2022

• Shoulder press 5x3x75%
• Negative HSPU 5×2(10s down)

Row Cooper 12 min AMMAP

WOD 17.12.2022

• Shoulder press 5x5x70%
• Negative HSPU 4×2(10s down)
• Row 3 x 1000m with 2 min res between sets

WOD 16.12.2022

• Weighted pull ups 4x4x50%
• “how to handstand”

3 rounds for quality

20 s free handstand / HS against the wall

20 m HS-walk

10 HS bounces

20 Hollow rocks

WOD 15.12.2022

45 min PK

30 s at the bottom of OHS

30 s + 30 s one arm plank

1 km row

10+10 kb windmill

10 box step overs

100 rope jumps

1 km air bike

30 s HBH

30s ABH

20 alternating side squats, move as low as possible

WOD 14.12.2022

• Hang squat clean 8x2x70%
• 12 min EMOM

5 squat cleans 70kg

5 power wheel roll outs with barbell

WOD 13.12.2022

• HS progression
• Wrist warm up
• shoulder warm up
• HS against the wall 4x24s, perfect hand stand position is your goal, keep your toe nails and nose on the wall, nothing else.
• Partner Wod YGIG

10 rounds for time

5 deadlifts 100kg/70kg

14 push ups

22 double unders

400m row

WOD 12.12.2022

• Back squat 8×65%, 8×70%, 8×75%, 8×80%
• Front squat 5×60%, 5×65%, 2x5x70%
• 3 rounds for time

10 push ups

10 pull ups

10 abmat sit ups

WOD 10.12.2022

• Back squat 8×65%, 8×70%, 6×80%, 6×85%
• Front squat 5×70%, 5×75%, 5×80%, 5×85%
• 21-15-9

row cal

rower over burpee