WOD “240110 HEAVY DAY”
RX For load: 5-5-3-3-1-1 Deadlift – Start at 75% of 1-rep-max.– Build to a 1-rep-max deadlift.
WOD “231231 PARTNER”
RX 20 minutes AMRAP : 23x box jump-overs 24"/20"23x db power snatches 22,5/15kg23x synchro air squats23x knees-to-elbows23 calorie Air Bike
WOD “240108”
RX 3 rounds for time: 15x hang power snatches 43/29kg15x chest-to-bar pull-ups
WOD “231230”
RX 4 x 4 minutes AMRAP : 3x hang power cleans 61/43kg6x shoulder-to-overheads9x lateral burpees over the bar12x pull-ups – Rest 2:00 between rounds
WOD “240105”
RX 7 rounds for time: 10x sumo deadlift high pulls 43/29kg10x handstand push-ups
WOD “231226”
RX 2 rounds for time: 50x alternating DB snatches 22,5/15kg50x wall-ball shots 9/6kg
WOD “240109”
RX 5 minutes AMRAP Row 500 metersMax wall-ball shots 9/6kg – Rest 5:00 – 5 minutes AMRAP Row 500 metersMax med-ball cleans (6/9 kg)
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