WOD 30.5.2023

A1) Front Squats 4x5x80%

B1) 8 min AMRAP

8 hang power cleans 60kg/40kg

8 HSPU

12 v-ups

WOD 29.5.2023

45 min PK

1600m machine

10 DB shoulder presses, light

10 cat cows

10 OHS with broom stick

10 ring rows

30s plank

30s ABH

30s HBH

1600m machine

3+3 TGU, light kettlebell

100 rope jumps

WOD 27.5.2023

A1) Weighted dip 3x2x60%, 3x2x70%

B1) 10 min EMOM use 65% of your Back squat max

ODD) 5 back squats

EVEN) 4 front squats

WOD 26.5.2023

45 min PK

20 steps walking lunges

10 OHS with broom stick

10 ring rows

30s plank

30s ABH

30s HBH

1600m machine

3+3 TGU, light kettlebell

100 rope jumps

12s Hand stand

WOD 25.5.2023

A1) Split jerk 3x3x75%, 3x1x80%

B1) 3 rounds for time

10 dumbbell thruster 2×22,5kg/2x15kg

10 alternating dumbbell snatches

10 C2B

WOD 24.5.2023

• HS Against the wall 4x60s
• Partner assisted Ring MU or Ring Row Mu 3×5
• Partner WOD

5 min to find your max Clean and jerk

then

4 rounds with partner

Wheel barrow walk 10m+10m

10 man maker push ups 2×22,5kg/2x15kg YGIG

20 push press 50kg/35kg YGIG

20 Partner sit ups with wall ball 9kg/6kg

WOD 23.5.2023

Speed work, rest at least 2 min between sets

A1) Box squat 3x4x80%

A2) Skater jumps 3×10

A3) knees to feet and knees to chest jump 3×3

A4) explosive floor press 3x5x60%

B1) 10 min AMRAP

20 cal row

8 HSPU

10 T2B

WOD 22.5.2023

A1) Front Squats 5x1x85%

B1) 3 rounds for time

6 strict pull ups

6 ring dips

6 deadlifts 120kg/ 90kg

60 DUs

WOD 20.5.2023

Speed work, rest at least 2 min between sets

A1) hang power snatch 3x4x60%

A2) hops 3x10m

A3) drop jumps 3×4

A4) jumping push ups 3×5

B1) 4 rounds

10 thrusters 50kg/35kg

10 ring push ups

10 cal airbike

10 K2E

WOD 19.5.2023

A1) Front Squats 5x3x80%

B1) 3 rounds for muscle mass

12 back squats @ 60%/50%/40% of 1RM

20 m walking lunges with racked dumbbells 2×22,5kg/2x15kg

Dumbbell front squats until failure

rest 1 min between rounds