WOD 19.3.2022

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

10 push ups

15 sit ups

10 cal air bike

15 air squats

WOD 18.3.2022

• Squat snatch 10x3x65%
• 3 rounds for quality

3 dragon flags

3+3 TGU 24kg/16kg

5+5 Pistol squats

5 strict HSPUs

WOD 17.3.2022

• Split Jerk 10x3x60%
• 30 min PK

15 s hang, chin over the bar

15 s support on rings

30 s HBH

30s ABH

100 rope jumps

20 russina twists 10kg/15kg

20 light bent over rows

10 ring rows

600m bike

600m row

WOD 16.3.2022

• Weighted pull ups/Strict pull ups 5x6x40% 1RM
• 50 DUS

40 Wall balls 9kg/6kg

30 K2E

20 goblet squats 24kg/16kg

10 wall climbs

WOD 15.3.2022

• Front Squat 4x3x85%
• 12 MIN EMOM

ODD 3 bar MU

EVEN 5 floor press 75kg/52,5kg

WOD 14.3.2022

• Squat clean 10x3x65%
• 3 rounds

8 ring dips

6+6 DB snatches 22,5kg/15kg

15 cal row

WOD 12.3.2022

• Squat clean 10x3x65%
• ”Christine”

3 rounds

500m row

12 deadlifts (body weght)

21 box jumps 60cm/50cm

WOD 11.3.2022

• HS-walk 5x15m or Shoulder taps 5×40 or work on your HS-walk for 15 min
• 4x400m row intervals, go all out, 1min rest between sets

WOD 10.3.2022

• Squat snatch 10x3x65%
• 30 min PK

15 s hang, chin over the bar

30 s HBH

30s ABH

600m row

10 box step overs

20 russina twists 10kg/15kg

20 light bent over rows

10 ring rows

600m bike

WOD 9.3.2022

• Push press 1-1-1-1-1 find 1rep max
• For time

20 floor presses 60kg/40kg

20 C2B

20 hang power cleans 60kg/40kg

20 ring dips

20 back squats 60kg/40kg

20 burpees