WOD 16.9.2022

• Squat Clean and jerk 5x(1+2)x65%
• 12 min AMRAP

12 wall ball 9kg/6kg

8 ring pushups

6 kb swings 32kg/20kg

50 DU

WOD 15.9.2022

45 min PK

3000m jog

1000m row

200 rope jumps

30s handstand

30 s HBH

30 s ABH

WOD 14.9.2022

• Squat snatch 8x2x70%
• 3 rounds for quality

3 rope climbs

10 shrimp squats, alternating

5 power wheel roll outs

6 ring dips

WOD 13.9.2022

• Push press 4x5x75%
• Row progression

3x800m interval with 1 min 30s rest,  straight after last set

15 min under 144bpm

WOD 12.9.2022

• weighted pull ups 3x5x30%
• 4 rounds

10 side squats

10 thrusters 45kg/30kg

10 box jumps 60cm/50cm

WOD 10.9.2022

• Weighted ring did test your 1RM
• 3 rounds

10 floor presses 65kg/45kg

10 floor wipers

5 cleans 65kg/45kg

5 STOH

5 back squat

10 cal Air bike

WOD 9.9.2022

• Tempo front squats 4x2x40% 10s down/ 3s up
• For time

50 air squats

50 sit ups

15 deadlifts 100kg/75kg

15 hang power cleans 70kg/50kg

30m walking lunges with racked kettlebell 24kg/16kg

WOD 8.9.2022

45 min PK

3000m jog

25 cal row

30s hang

30 s HBH

30 s ABH

WOD 7.9.2022

• Squat Clean 5x2x80%
• 15 min AMRAP

3 wall climbs

5 devils press 2×22,5kg / 2x15kg

300m run

10 T2B

WOD 6.9.2022

• Squat snatch 8x3x65%
• 3 rounds for quality

1 legless rope climb

10 pistol squats alternating

5 pass throughs

3 bar Mus