WOD 30.3.2023

Speed work, 2 min rest between rounds

A1) Bulgarian split squats 3x(4+4) heavy

A2) skater jump+ high box jump 3 x 3 (2+1)

A3) Plyo push ups 3×6

A4) hang power snatch 3x4x60%

B1) 3 rounds for quality

4 l- pull ups / strict pull ups

5 ring dips / ring push ups

10 m HS-walk / 40 shoulder taps

36 HBR

WOD 29.3.2023

• Kick up to handstand 5x(4+45s)
• Partner assisted ring Mus or Ring row MU 4×2
• Partner WOD YGIG

1000m row other partner hangs from the bar, you can only row when the partner is hanging

30 clean and jerks 60kg/40kg – plank hold

150 DUs – bottom of squat

30 front squats 60kg/40kg- ABH

WOD 28.3.2023

• Back squat 5×60%, 5×65%, 1x2x70%
• Front squat 5×60%, 5×70%, 5×75%, 5×80%
• 8 min AMRAP

8 ring push ups

8 C2B

8 pass throughs

8 kb clean and jerks, alternating 24kg/16kg

WOD 27.3.2023

45 min PK

1000m machine

20 steps of walking lunges

20 russian twits

30s + 30s side plank

30s hang from the bar

1000m machine

100 rope jumps

20 kb swings

10 barbell bicep curls

10 barbell rows

WOD 25.3.2023

• Back squat 5×60%, 3×70%, 2×80%, 2×90%,1×95%, 1×105% Week 11 day 1
• Front squat 5×60%, 5×70%, 2x5x75%,
• Tabata sit ups

2 min rest

Tabata push ups

(Tabata is 8 rounds 20s work / 10s rest)

WOD 24.3.2023

45 min PK

10m walking lunge

20 light kb swings

10 goblet squats

1000m machine

24 Hollow rocks

24 Arch body rocks

30s support on rings (push up position)

1000m machine

100 rope jumps

WOD 23.3.2023

• Weighted dip 4×50%, 3×60%, 3×70%, 2×80%
• Row 3x800m with 3 min break between sets, go fast, but not all out

WOD 22.3.2023

A1) shoulder press at split position 4x4x40%

A2) Split jerk 4x4x50%, concentrate on the receiving position

B1) Strict HSPU 4×1

C1) 8 min AMRAP

8 wall balls 9kg/6kg

8 box jumps 60cm/50cm

8 hang power cleans 70kg/50kg

WOD 21.3.2023

Speed work, 2 min rest between rounds

A1) Bugarian split squats 3x(4+4) heavy

A2) Bounces 3x5m

A3) Borzovin loikat 3×4

A4) jumping push up 3×6

B1) 3 rounds for quality

5 hang power snatches 50kg735kg

10 skater jumps

3 ring Mus / ring row Mus, use the same progression you use on tech work days

8 ring push ups

WOD 20.3.2023

• Kick up to hand stand 4x(4+45s)
• partner assisted ring MU or ring row MU, feet on a box 3×2
• Partner WOD YGIG

4 rounds

500m row

20 C2B

20 ring dips

20 front squats 60kg/40kg

20 box step overs with dumbbell 22,5kg, 60cm/ 15kg, 50cm