WOD 16.11.2022

• HS progression
• Wrist warm up
• shoulder warm up
• Train HS-lifts 4×5. Try getting to handstand against the wall, with only a light touch with your feet. Then try to keep optimal HS-position for 10 seconds.
• Partner WOD YGIG

with two barbells

30 hang power cleans, when resting hold the bar in hang 60kg/40kg

30 front squats, when resting hold the bar in rack position 60kg/40kg

if the barbell drops both have to stop doing the reps.

30 weighted sit ups 10kg/5kg keep your legs tied together and alternate reps

30 cal row

600m run, both run

WOD 15.11.2022

• Back Squat 10×60%, 8×70%, 8×75%, 8×80%
• Front Squat 5×60%, 5×70%, 2x5x75%
• 8 min AMRAP

8 push ups

8 pull ups

8 T2B

8 cal row

WOD 14.11.2022

• Test your Push press 1RM 3-3-2-2-1-1-1-1
• Row progression 5x200m, 30s rest between sets

WOD 12.11.2022

• Push press 3x1x95%
• ROW progression

1km full speed

WOD 11.11.2022

• Weighted pull ups 5x5x40%
• 3 rounds for quality

20 s HS Hold

5+5 pistol squats

5 butterfly pull ups

1 rope climb

WOD 10.11.2022

45 min PK

500m row

10 goblet squats

30 s HBH

30s ABH

10 light kb swings

30 s hang

600m jog

100 rope jumps

WOD 9.11.2022

• Clean 5x2x75%
• Clean pull 3x3x110%
• 10 min AMRAP

4 weighted pull ups 10kg/5kg

6 HSPU

8 kb snatches 24kg/16kg alternating

10 box jumps 60cm/50cm

WOD 8.11.2022

• HS progression
• Wrist warm up
• shoulder warm up
• Train HS-lifts 4×5. Try getting to handstand against the wall, with only a light touch with your feet. Then try to keep optimal HS-position for 10 seconds.
• Partner WOD

Part 1

20 synchro pull ups

20 synchro T2B

20 partner over burpees (stay in Hollow while the other one jumps)

Part 2 YGIG

20 push press 60kg/40kg

20 Floor press 60kg/40kg

20 hang power cleans 60kg/40kg

600m run (both at the same time)

WOD 7.11.2022

• Back Squat 10×60%, 8×65%, 6×70%, 6×75%, 6×80%
• Front squat 5×60%, 5×70%, 2x5x75%
• 3 rounds

10 push ups

10 pull ups

10 weighted sit ups 10kg/5kg

WOD 5.11.2022

• Back Squat 10×60%, 8×65%, 8×70%, 8×75%,
• Front squat 5×60%, 5×65%, 2x5x70%
• 21-15-9

T2B

Push up