WOD 31.3.2022

• Front Squat 3x5x85%
• 30 min PK

600m jog

600m bike

10+10s copenhagen plank

30 s ABH

30 s HBH

10 box step overs

30s+30s side plank

WOD 30.3.2022

• Squat clean 10x2x75%
• 21-15-9

back squat 60kg/40kg

T2B

WOD 29.3.2022

• HS-walk 4x20m or Shoulder taps 4×50 or work on your HS-walk for 15 min
• 4 rounds

6 burpee pull ups

6 buree box overs 60cm / 50cm

6 burpee pull overs / burpee T2B

6 burpees

WOD 28.3.2022

• Squat snatch 10x2x75%

10 min  AMRAP

40 Dus

200m row

10 push ups

WOD 26.3.2022

• Squat snatch 10x2x70%
• 3 rounds for quality

6 strict pull ups + 20s hang chin over the bar

6 ring dips + 20s support on rings

12 v-ups + 20s HBH

3 tempo front squats 10-3-10 20kg/15kg

WOD 25.3.2022

• Split Jerk 10x3x65%
• ”Elizabeth”

21-15-9

squat cleans  60kg/42,5kg

ring dips

WOD 24.3.2022

• Weighted pull ups/Strict pull ups 3x4x50% 1RM
• 30 min PK

15 s hang, chin over the bar

15 s support on rings

30 s plank

30s ABH

12 box step overs

30+30 side plank

15 light kb swings

600m bike

600m row

WOD 23.3.2022

• Front Squat 4x1x90%
• 50 cal row

40 push ups

30 deadlifts 100kg/75kg

20 box jumps 60cm/50cm

10 burpee pull overs

WOD 22.3.2022

• Squat clean 10x2x70%
• 10 min AMRAP

20 sit ups

5 devis press 2×22,5kg/2x15kg

10 pull ups

5 DB thrusters 2×22,5kg/2x15kg

WOD 21.3.2022

• HS-walk 3x20m or Shoulder taps 3×50 or work on your HS-walk for 15 min
• 4 rounds

10 lunges 60kg/40kg

10 front squats 60kg/40kg

10 cal air bike