WOD 5.5.2022

• Split jerk 1-1-1-1-1-1 find 1RM
• 30 min PK

Row/bike/run 10 min each

WOD 4.5.2022

• Weighted pull ups/ Strict pull ups 3x2x70% 1RM
• 3 rounds

20 kb swings 24kg/16kg

12 pull ups

10 box overs 60cm/50cm

WOD 3.5.2022

• Back squat 4x3x80%
• High box jump 4×5
• 10 min AMRAP

300m run

10 push presses 50kg/35kg

1 rope climb

WOD 2.5.2022

1a) Weighted ring dips 4x3x50%

1b) push ups 4×6

2) 4 rounds for time

40 DU

10 T2B

12 dumbbell snatches 22,5kg/15kg alternating

WOD 30.4.2022

• Clean 1-1-1-1-1-1 test 1RM
• 5 rounds for load

2 power cleans

2 STOH

2 back squats

2 STOH

The goal is to get max volume

WOD 29.4.2022

• Snatch 1-1-1-1-1-1 test 1RM
• row intervals

4x400m with 2 min rest, go all out

WOD 28.4.2022

• HS + HS walk 4x10s+10m
• 30 min PK

600m jog

600m row

30 s plank

30s + 30 s side plank

20 russian twists

12 box step ups

5 tempo shoulder presses 5 s up/ 5 s down

1000m bike

WOD 27.4.2022

• Split jerk 6x1x90%
• 3 rounds for quality and speed

3 hang power snatches 60% of 1RM

6+6 bulgarian knee to chest jumps

4 explosive front squats 60% of 1RM

5 jumping push ups

WOD 26.4.2022

• Weighted pull ups/ Strict pull ups 5x3x60% 1RM
• 3 rounds for quality

3 bar MUs

5 HSPUs

5 strict T2B

3 dragon flags

WOD 25.4.2022

• Back squat 3x3x80%
• Back Squat explosive 3x5x60%
• 8 min AMRAP

30 DU

8 push ups

8 pull ups

8 v-ups