WOD 9.6.2022

45 min PK

100 rope jumps

20 s hang from rope / 30s hang from bar

30 s Plank

30 s ABH

300m Jog

600m row

30s in bottom position of OHS bar or stick

20 + 20 s Copenhagen plank

WOD 8.6.2022

• Snatch balance 10x3x60% of Snatch 1RM
• Double Tabata

16 rounds 20s work/ 10 s rest, alternate movement

v-ups

push ups

WOD 7.6.2022

1a) Front squat 4x1x85%

1b) side ways jump over the box with short contact 4×6

2) 10 min AMRAP

2+2 TGU 24kg/16kg

10 pull ups

3+3 pistol squats

40 DU

WOD 6.6.2022

1a) Weighted ring dips 3x2x70%

1b) spider man push ups 3×6

2) 4 rounds

weight 80kg/55kg

5 deadlifts

4 hang cleans

3 STOH

2 back squats

WOD 4.6.2022

1a) Weighted ring dips 5x2x60%

1b) spider man push ups 4×6

5 rounds For Load

3 cleans + 2 front squats + 1 jerk

WOD 3.6.2022

• deadlift 4x3x80%
• straight leg deadlift 4x5x40% ofdeadlift 1RM
• 12 min AMRAP

weight 15kg DBs /10kg, use one for pull ups

3 weighted pull ups

6 dumbbell shoulder presses

9 bicep curls

12 dumbbell squats

WOD 2.6.2022

45 min PK

600m row

30 light kb swings

100 rope jumps

5+5 kb complexes

30s plank

600m jog

20 russian twists

600m bike

WOD 1.6.2022

• HS+HS walk 4x15s + 10m
• 3 rounds for quality and speed

6 hang power cleans at 60% of 1RM

6 + 6 jumps , landing on one foot

6 ring dips try to push explosively

8 fast kipping pull ups

2 min rest

WOD 31.5.2022

• Clean and Jerk 10 x (2+1)x 65%
• Queens and men

8 min AMRAP

3 queens press 2×22,5kg/ 2x15kg (burpee + squat clean and thruster)

6 Man makers 2×22,5kg/2x15kg

10 sit ups

20 russian twists 22,5kg/15kg

WOD 30.5.2022

1a) Front squat 4x2x80%

1b) Bulgarian knee to chest jump 4x(6+6)

2) 3 rounds for time

10 push ups

10 box jumps 60cm/50cm

10 floor presses 60kg/40kg

2 rope climbs