WOD 30.9.2022

• Push press 4x1x85%
• Row progression

3 x 1000m with 2min rest

WOD 29.9.2022

45 min PK

3000m jog

3000 m row

500 rope  jumps

1 min plank

1+1 min side plank

WOD 28.9.2022

• weighted pull ups 5x5x30%
• 10! back squat 100kg/70kg

WOD 27.9.2022

• Clean and Jerk 6x(2+2)x70%
• 8 min AMRAP

6 cal airbike

12 burpees

18 wall balls 9kg/6kg

WOD 26.9.2022

• Tempo front squats 4x4x40% 10s down/ 10 s up
• 4 rounds for time

10 pull ups

3+3 TGU 24kg/16kg

10 cal row

10 ring push ups

WOD 24.9.2022

• Temp front squats 4x4x40% 10s down/ 10 s up
• For time

20 cal air bike

10 HSPU

20 cal air bike

10 OHS 60kg/40kg

20 cal air bike

10 floor presses 60kg/40kg

20 cal air bike

WOD 23.9.2022

• squat snatch 8x3x60%
• 3 rounds for quality

3 bar muscle ups

6 ring dips

8 pistol squats

10m HS-walk

WOD 22.9.2022

• 45 min PK

1000 m row

10 double kb clean and jerks, alternating, use light kettlebells

200 rope jumps

WOD 21.9.2022

• Push press 4x3x80%
• Row progression

20 min at under 144 bpm

then 1,6 km as fast as you can

WOD 20.9.2022

• weighted pull ups 4x5x30%
• 10 min AMRAP

12 cal row

10 ring push ups

10 C2B