WOD 07-08-20


2x 12 min (with 2 min rest between)
Rx 30/20kg Rx+ 40/30kg Comp 60/40kg

3 Muscle Snatches Rx+ Power Comp Squat
5 Boxjumps 24”/20” Rx+ 7 Comp 9
7 Situps Rx+ 9 Comp 15

Home WOD

100 Dips on bench
100 Kb/db rows / pullups
100s L-sit hold (1:40) / wall sit (3:00)

Warm-up your arms and shoulders by doing 4-5 minutes of rope jumps, jumping jacks, rowing, KB Swings etc.

Then practice the movements and try scaling options if needed.

(A first scaling option for us would be; 10 rounds of 10-10-10 or maybe 4x 25-25-25?)

Then set a timer and 3.2.1..GO!!


By |2020-08-06T22:27:21+02:00August 7th, 2020|Blog, WOD|

WOD 06-08-20


30 min E.M.O.M.

Min 1: AMRAP Cal Bike/Ski
Min 2: Rest
Min 3: 5 Benchpress AHAP

Home WOD

For time:
20 Snatches db/kb
10 Burpee over db/kb
20 Clean&Jerk db/kb
10 Burpee over db/kb
Directly into:
4 rounds
25 Airsquats
25 Hand release pushups
25 Situps
Directly into:
20 Snatches db/kb
10 Burpee over db/kb
20 Clean&Jerk db/kb
10 Burpee over db/kb


3 Rounds of

5-10 Pushups
5-10 Airsquats
5-10 Situps
6-10 Alt DB/KB Clean & Jerks
6-10 Alt DB/KB Snatches
3 Burpees

Set your timer; 3.2.1..GO!!

By |2020-08-05T22:00:01+02:00August 6th, 2020|Blog, WOD|

WOD 05-08-20


5 Rounds for time

500m Row
10 Knees to Elbows Rx+ 15 Comp 20
4x 5m Overhead DB Carry AHAP Comp 10m Handstand Walk

Home WOD

8 rounds of
Kb/Db complex (L+R)

8 One-arm swings
6 Hang snatch
4 Oh lunge steps
2 Windmills

At first warm up your movement with light weight, separately:

8 One-arm Swings L
8 One-arm Swings R
6 Hang Snatch L
6 Hang Snatch R
4 Oh Lunge steps L
4 oh Lunge steps R
2 Windmills L
2 Windmills R

Then do the Complex on one side, then the other.
And then determine how heavy you can go holding on to the weight on one side safely.

Set your timer; 3.2.1..GO!!


By |2020-08-05T06:34:36+02:00August 5th, 2020|Blog, WOD|