WOD 4.11.2022

• Push press 3x3x90%
• Row progression

5km PK2

WOD 2.11.2022

• Weighted pull ups 4x5x40%
• 5 min time to find the heaviest clean and jerk

after 5 min 1 min rest

then 10 min AMRAP

5 HSPU

300m row

10 racked dumbbell box step overs 22,5kg, 60cm/15kg, 50cm

10 v-ups

WOD 1.11.2022

• Squat clean 5x2x70%
• Clean pull 3x3x110%

8 min AMRAP

6 burpee box jumps 60cm/50cm

6 C2B

36 DUs

WOD 31.10.2022

• HS progression
• Wrist warm up
• shoulder warm up
• Hollow body lifts with partner (hold your body in push ups position Your partner lifts you to handstand, while you try to maintain the hollow position 4×3
• Partner WOD YGIG

30 syncro T2B, both doing at the same time in syncro

40 cal airbike

30 deadlifts both on the same bar 130kg

300m run both

10 rope climbs

30 kb thuster 2x24kg/16kg

WOD 29.10.2022

• HS progression
• Wrist warm up
• shoulder warm up
• Hollow body lifts with partner (hold your body in push ups position Your partner lifts you to handstand, while you try to maintain the hollow position 4×3
• Partner WOD YGIG

40 OHS 50kg/35kg

300m run both

40 pull ups

300m run both

40 wall balls 9kg/6kg alternate the throwing

200 rope jumps

20 back squats 100kg/75kg

WOD 28.10.2022

• Back Squat 1x10x60%, 1x8x70%, 1x6x75%, 1x4x80%
• Front squat 3x5x70%
• 10 min AMRAP

3 wall climbs

10 cal row

20 kettlebell swings 24kg/16kg

WOD 27.10.2022

45 min PK

1000m row

200 rope jumps

30s plank

30s ABH

10 light double kettlebell clean and jerks

10 box step overs 60cm/50cm

30 s hang

600m jog

WOD 26.10.2022

• Push press 3x5x85%
• Row progression

10 x 1 min interval for max calories 1 min rest between sets

WOD 25.10.2022

• Weighted pull ups 3x5x40%
• Buy in 20 pull ups

then 2 rounds

10 deadlifts 150kg/110kg

20 m waiters walk 20kg/10kg

6 power wheel roll outs with barbell

WOD 24.10.2022

• Squat clean 5x3x65%
• Tall Clean 3x4x40%
• 3 rounds

6 ring dips

40 DUs

10 push ups

40 DUs

10 T2B