WOD 26.8.2022

• push press 5x1x80%
• Row progression

15 min at 110-125bpm

15 min at under 144 bpm

30 s all out

WOD 25.8.2022

45 min PK

3000m row

3000m jog

300 rope jumps

WOD 24.8.2022

1A) Weighted ring dips 3x2x90%

1B) Straight leg Spider man push ups 5×6

2) 15 min EMOM

1. 2 rope climbs
2. 10 floor press 60kg/40kg
3. 45 DUs

WOD 23.8.2022

• Tempo back squats 5x4x60% 3s down, explosive up
• 4 rounds for time

300m run

12 C2B

12 push press 50kg/35kg

WOD 22.8.2022

• Wall climbs 5×4
• Squat clean and jerk 5x(1+1))x80%
• 10 min AMRAP

12 kb clean and jerks alternating 16kg/24kg

12 box step overs kb in rack 16kg/24kg

12 push up step overs alternating (step over the kettlebell)

WOD 20.8.2022

• Wall climbs 5×4
• Squat clean and jerk 5x(1+1))x80%

20 back squats 100kg/75kg

2 rope climbs

15 deadlifts 100kg/75kg

4 rope climbs

10 cleans 100kg/75kg

6 rope climbs

5 front squats 100kg/75kg

WOD 19.8.2022

• Squat snatch + snatch balance+OHS 8x(2+2+1)x70%
• “FRAN”

21-15-9

Thruster 42,5kg/30kg

pull ups

WOD 18.8.2022

45 min PK

3000m jog

200 ropejumps

30 s active hang

30 s plank

30 kb swings 8-12kg

WOD 17.8.2022

• Push press 5x3x75%
• 2000m row HR 110-125 bpm

2000m row HR under 144 bpm

500m  80% of max HR

WOD 16.8.2022

1A) Weighted ring dips 5x2x80%

1B) Spider man push ups 5×8

2) 10 min  AMRAP

300m run

5 HSPU

5 hang power cleans 60kg/40kg

5 STOH 60kg/40kg