WOD 22.10.2022

• Squat clean 5x3x60%
• Clean pull 3x3x105%
• 10 min AMRAP

2 deadlifts 150kg/110kg

5 bar Mus

5 HSPUs

WOD 21.10.2022

• 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 3×3
• Partner WOD YGIG

30 hang power cleans 60kg/40kg

30 cal Air bike

30 ring dips

30 burpees

10 rope climbs

60 cal row

WOD 20.10.2022

• 45 min PK

500m row

1000m air bike

100 rope jumps

30s hang

30s+30s side plank

10 ring rows

20 russian twists

30 s HBH

30s ABH

20 light kettlebell swings

WOD 19.10.2022

• Back squat 3x10x55%
• Front squat 3x5x60%
• 3 rounds for time

10 wall balls 9kg/6kg

10 C2B

10 box step overs with dumbbells 22,5kg/15kg

10 T2B

WOD 18.10.2022

• Push press 3x1x90%
• Row progression

2k As fast as possible then 12 min PK1

WOD 17.10.2022

• Weighted pull ups 5x4x40%
• 21-15-9

Front squat 50kg/35kg

Row calories

box jump overs 60cm/50cm

WOD 15.10.2022

• Weighted pull ups 4x4x40%
• For time / KB weight 32kg/20kg

12 KB swings

12 KB snatches, alternating

3+3 TGU

600m run

5 rope climbs

12 box jumps 75cm/60cm

12 man maker push ups 2×22,5kg/2x15kg

WOD 14.10.2022

• Clean and Jerk 2x(2+2)x60%, 2x(1+1)x70%, 2x(1+1)x80%
• 4 rounds

10 thrusters 45kg/30kg

10 bar over burpees

20 hollow rocks

30 Dus

WOD 13.10.2022

45 min PK

3000m Jog

30s plank

30s + 30s side planks

30 air squats

1500m row

WOD 12.10.2022

• Back Squat 3x10x50%
• 3 rounds for quality

4 bar Mus

5 T2B

5 strict HSPUs

3+3+3m HS walk (try to turn 180 dgrees after every 3 meters)