WOD 17.5.2022

1) deadlift 5x1x80%

2) romanian deadlift 5x3x50% (explosive)

3)  4 rounds

10 box jumps 60cm/50cm

10 push ups

10 pull ups

40 DUs

WOD 16.5.2022

• HS + HS walk 3x15s+10m
• 3 rounds for quality and speed

3 Power cleans 70% of 1RM

5 squat jumps with barbell 20kg/15kg

8 s hamstring run

10 cal air bike

WOD 14.5.2022

• HS + HS walk 3x15s+10m
• 3 rounds for quality and speed

3 Power cleans 70% of 1RM

5 squat jumps with barbell 20kg/15kg

8 donkey kicks

10 cal air bike

WOD 13.5.2022

• Clean and Jerk 10 x (2+1)x 60%
• For time

8 Bar MUs

10 wall walks

12 pistol squats

14 burpees

16 C2B

WOD 12.5.2022

45 minPK

600m row

600m bike

30 s plank

30+30s sideplank

20m lunges

20 + 20 s one arm hang

20 light kb swings

600m run

20 russian twists, light

WOD 11.5.2022

• Back squat 4x2x85%
• Broad jump 4×3
• 21-15-9

db snatch 22,5kg/15kg

Deadlift 100kg/75kg

T2B

WOD 10.5.2022

1a) Weighted ring dips 5x3x50%

1b) push ups 5×6 as fast as possible

2) 10 min AMRAP

30 DU

10 front squats 50kg/35kg

10 weighted box overs 60cm , 2×22,5kg / 50cm, 2x 15kg

WOD 9.5.2022

1) deadlift 5x3x75%

2) romanian deadlift 5x3x50% (explosive)

3)  3 rounds

15 wall balls 9kg/6kg

10 push ups

12 cal row

WOD 7.5.2022

1a) deadlift 5x5x70%

1b) romanian deadlift 5x3x50% (explosive)

2) 7 min AMRAP

10 burpees

25 DU

WOD 6.5.2022

• HS + HS walk 5x10s+10m
• 3 rounds for quality and speed

3 snatches at 70%

5 box jumps in a row with fast contact

6 T2B (fast)

6 front squats at 60%