WOD 24.4.2023

• Front Squats 5x3x75%
• 4 rounds for time

3 Bar Mus

6 alternating pistol squats

5 pass throughs

40 Dus

WOD 22.4.2023

45 min PK

100 rope jumps

1500m machine

30s hang

30s plank

10 box step ups

1500m machine

10 kb clean and jerks, alternating

30s at the bottom of a squat

10 russian twists

10 kettle bell swings

WOD 21.4.2023

• Front squat 5x5x70%
• 3 rounds

5 devils press 2×22,5kg/2x15kg

5 HSPU

40 Dus

WOD 20.4.2023

A1) Weighted dip 5x2x60%

A2) Ring push ups 5×10

B1) Row 100 cal

EMOM 4 rower over burpees

WOD 19.4.2023

A1) Split jerk behind the neck 4x2x70%

B1) Push jerk 3x3x70%

C1) Strict HSPU 5×2

D1) 8 min AMRAP

8 push ups

4 ring dips

10 side squats

5 box over steps with dumbbell 60cm/50cm – 22,5kg/15kg

WOD 18.4.2023

• HS against the wall 4x48s
• partner assisted Ring Mus or Ring row MU 3×3
• Partner WOD YGIG

For Time (with a Partner)

Buy-In: 2,100 meter Row

Then, 3 Rounds of:

21 Deadlifts (185/125 lb)

21 Sit-Ups

21 Pull-Ups

21 Hang Cleans (135/95 lb)

21 Bar Facing Burpees

21 Hand Release Push-Ups

• ront Squats (135/95 lb)

Cash-Out: 2,300 meter Bike

Partners switch as necessary.

WOD 17.4.2023

Speed work, 2 min rest between rounds

A1) Box squat 3x5x80% explosive

A2) Drop jump 3×4

A3) single leg bounces 3x(6+6)

A4) explosive v-up 3×10

B1)

5 min EMOM

Clean + hang clean + front squat (1+1+2) 75kg/40kg

After completing the last complex, 3 rounds for time

10 T2B

8 burpees

WOD 15.4.2023

• HS against the wall 4x48s
• partner assisted Ring Mus or Ring row MU 3×3
• Partner WOD YGIG

10 rounds, one round at a time
15 DU
10 Air Squat
Then
10 rounds, one round at a time
Row 10/7 kcal
4 Burpee
Then
10 rounds, one round at a time
3 C2B
6 Box Jump 60cm/50cm
Then
10 rounds, one round at a time
1 Power Clean (70/50kg)
3 Wallball 9kg/6kg

WOD 14.4.2023

45 min PK

1000m machine

8 ring pus ups

20 steps walking lunges

1000m machine

15 kb swings

10 goblet squats

1000m machine

15 ring rows

10 bicep curls with barbell

WOD 13.4.2023

• Test your Back Squat 1RM
• 10 min EMOM

6 Thrusters 40kg/30kg

6 box jumps 60cm/50cm