WOD 19.9.2022

• Clean and jerk 6x(2+2)x65%
• 4 rounds

8 box jump overs

1 rope climb

10 DB snatches, alternating 22,5kg/15kg

20 air squats

WOD 17.9.2022

• Tempo back squats 4x4x40% 10s down/ 3s up
• For time

15 sumo deadlifts 100kg/75kg

10 thrusters 60kg/40kg

10 shoulder press 40kg/30kg

50 Dus

20 burpees

600m run

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