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

WOD 5.9.2022

• push press 5x1x80%
• Row progression

15 min at under 144 bpm

15 min under 144-160 bpm

WOD 3.9.2022

• push press 5x3x75%
• Row progression

15 min at 110-125bpm

15 min at under 144 bpm

30 s all out

WOD 2.9.2022

1A) Weighted ring dips 3x1x95%

1B) Straight leg Spider man push ups 3×6

2) 15 min EMOM

1. 3 cleans 100kg/75kg
2. 7 deadlifts 100kg/75kg
3. 20 s hand stand

WOD 1.9.2022

45 min PK

3000m jog

30s plank

30s +30s side plank

30 s hang

1000m row

WOD 31.8.2022

• Tempo front squats 5x4x60% 3s down, explosive up
• 100 Dus

2 rope climbs

8 ring dips

80 DUs

4 rope climbs

8 ring dips

60 Dus

6 rope climbs

8 ring dips

WOD 30.8.2022

• Wall Climb 5×5
• Squat clean and jerk 5x(1+1)x85%
• 3 rounds for quality

6 hollow to L-sit

6 strict pull ups

6 jumping v-ups

6 push ups

WOD 29.8.2022

• Squat snatch + snatch balance+OHS 8x(2+2+1)x70%
• 12min AMRAP

12 wall balls 9kg/6kg

12 box jumps

12 lunges 60kg/40kg

12 cross DUs

WOD 27.8.2022

• Squat snatch + snatch balance+OHS 8x(2+2+1)x70%
• Baby KONG

3 rounds

1 deadlift 160kg/105kg

2 Muscle ups

3 cleans 95kg/55kg

4 HSPU

If you are feeling strong you can do KING KONG

then weights are, deadlift 203kg/147kg

clean 114kg/70kg