WOD 21.7.2022

45 min PK

800m row

1200m jog

30 s hang

30s bottom of front squat 20kg/15kg

30s plank

20s + 20s Copenhagen plank

WOD 20.7.2022

1A) Weighted ring dips 3x1x80%

1B) Side to side push ups 3×8

2) 3 rounds

8 front squats 80kg/50kg

10 box jumps 60cm/50cm

WOD 19.7.2022

• Deadlift 3x1x95%
• 50 DU

300m run

40 T2B

300m run

30 push ups

300m run

20 burpees

WOD 18.7.2022

• Wall climbs 4×3
• Clean and jerk 5x(3+3)x65%
• 10 min AMRAP

10 pull ups

10 cal row

10 OHS 60kg/40kg

WOD 16.7.2022

• wall climbs 3×3
• Clean and jerk 5x(3+5)x65%
• 3 rounds

20 kb hang squat cleans 24kg/16kg, alternating

6 strict pull ups

6 pass throughs

3+3 TGU 24kg/16kg

WOD 15.7.2022

• hang snatch + snatch balance + OHS 8x(2+2+1)x65%
• EMOM until 50 Thrusters

1. 14 kb swings 24kg/16kg
2. 12 box jumps 60cm/50cm
3. Thrusters 50kg/35kg
4. rest

WOD 14.7.2022

45 min PK

30s HBH

20s Hang, top of pull up

20 m walking lunges

600m jog

600m machine

20 light kb swings

20 + 20 s single arm plank

30s ABH

WOD 13.7.2022

1a) Front squat 3x5x85%

1b) single leg broad jump 3x(5+5)

• 10 min AMRAP

8+8 dumbbell snatch 22,5kg/15kg

6 hang cleans 60kg/40kg

6 STOH 60kg/40kg

6 box over jumps 60cm/50cm

wod 12.7.2022

) Weighted ring dips 5x2x75%

1B) Side to side push ups 5×6

• 4 rounds

6 lunges 80kg/55kg (step back)

6 back squats 80kg/55kg

6 ring dips

6 push ups

6 burpees

WOD 11.7.2022

• deadlift 3x3x90%
• 50 DUs

40 cal row

30 T2B

20 push ups

10 pull ups / Bar Mus