WOD 12.4.2022

• Split jerk 10x2x80%
• for time

600m run

100 DUs

50 sit ups

40 pull ups

30 cal row

20 push presses 50kg/35kg

10 back sqauts 100kg/75kg

WOD 11.4.2022

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

10 deadlifts 100kg/75kg

10 ring dips

10 T2B

10 burpees

WOD 9.4.2022

• Weighted pull ups/Strict pull ups 5x4x50% 1RM
• ”FRAN”

21-15-9

Thruster 42,5kg/30kg

pull ups

WOD 8.4.2022

• Front Squat 3x3x90%
• 12 min EMOM

ODD 5 box jumps 60cm/50cm + 5 T2B

EVEN 5 ring disp + 8 side squats alternating

WOD 7.4.2022

• Squat clean 10x1x80%
• 30 min PK

100 rope jumps

30 s hang from the bar

30+30s side plank

20 cal bike

30 s HBH

30 s ABH

15 light kb swings

10 ring rows

300m jog

WOD 6.4.2022

• HS-walk 5x20m or Shoulder taps 4×50 or work on your HS-walk for 15 min
• 15 min AMRAP

300m run

10 cal row

1 rope climb

10 kb swings 24kg/16kg

6 man maker push ups 2×22,5kg/ x15kg

WOD 5.4.2022

• Squat snatch 10x1x80%
• 3 rounds for quaity and speed

6 back squats 60% of 1RM

6 jumping push ups

5+5 one leg box jumps (5x35cm in a line)

WOD 4.4.2022

• Split jerk 10x2x75%
• 3 rounds for time

10 T2B

10 hang power cleans 60kg/40kg

10 push ups

WOD 2.4.2022

• Split Jerk 10x2x70%
• 50 v-ups

50 russian twists 15kg/5kg

40 goblet squats 24kg/16kg

40 kb swings 24kg/16kg

30 floor presses 60kg/40kg

30 push presses 50kg/35kg

20 cal rowing

20 DU

WOD 1.4.2022

• Weighted pull ups/Strict pull ups 4x4x50% 1RM
• 5 rounds

8 DB front rack box step overs 60cm, 2×22,5kg/ 50cm, 2x25kg

8 pull ups

8 cal air bike

8+8 db snatches 22,5kg/15kg