WOD 9.12.2022

• Shoulder press 5x1x75%
• negative HSPU 3×2(10s down)
• Row 500m All out, then 3,5km PK2

WOD 8.12.2022

45 min PK

1 km row

200 rope jumps

20 light kb swings

30 s hang

15 barbell OHS 20kg/15kg

10 box step overs

30s + 30s side plank

30 ABR

30 HBR

WOD 7.12.2022

• Weighted pull ups 3x4x50%
• 3 rounds for quality

4 bar Mus

5 HSPUs

10m HS-walk

5 pass throughs

WOD 6.12.2022 OHJATTU KLO 11, EI MUITA OHJATTUJA

• Hang squat clean 8x2x70%
• The DON, hero wod

For Time

66 Deadlifts (110/75 lb)

66 Box Jumps (24/20 in)

66 Kettlebell Swings (1.5/1 pood)

66 Knees-to-Elbows

66 Sit-Ups

66 Pull-Ups

66 Thrusters (55/35 lb)

66 Wall Ball Shots (20/14 lb)

66 Burpees

66 Double-Unders

WOD 5.12.2022

• 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

0:00-3:00 min

15 cal row

20 T2B

Max reps Clean 60kg/40kg

1 min rest

4:00-7:00 min

15 cal row

20 ring dips

Max reps OHS 60kg/40kg

1 min rest

8:00-11:00 min

15 cal row

20 box jumps

max reps thrusters 60kg/40kg

1 min rest

12:00-15:00 min

15 cal row

20 burpees

max reps  back squats 60kg/40kg

WOD 3.12.2022

• HS progression
• Wrist warm up
• shoulder warm up
• HS against the wall 3x24s, perfect hand stand position is your goal, keep your toe nails and nose on the wall, nothing else.
• Partner WOD YGIG

12 min AMRAP

7 burpees

6 cal air bike

3+3 db hang cleans 22,5kg/15kg

one person does full round then change

WOD 2.12.2022

• Back squat 10×60%, 10×65%, 8×70%, 8×75%
• Front squat 5×60%, 5×65%, 2x5x70%
• 6 min AMRAP

10 kb snatches, alternating 24kg/16kg

6 burpee box overs 60cm/50cm

20 sit ups

WOD 1.12.2022

45 min PK

2000m bike

600m row

10 jeffersson curls

10 + 10 dumbbell curls

10 + 10 dumbbell shoulder press

30 s HBH

30 s ABH

30 s hang on  the bar

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