12. Oktober 2026

Warm up:

Rowling game

4 Rounds x 100m Row:

For each meter over / under: Burpees (max 10)

WOD prep:

27 Squats

2 Rounds of:

6 Wall balls

6 KB DL

6 Good mornings with KB

6 Russian KB Swings

Conditioning:

10 x 2 min on / 1 min off:

A) 300/250m Row + max Russian KB swings 1 x 24/16kg remaining time.

B) 300/250m Ski + max Wall balls 9/6kg in remaining time.

Alternate between A and B.

Accessory:

2 Rounds of:

45-60 sec Close grip hang

15-20 sec One arm one leg plank, each side / Plank

15-20 sec Front scale, each side / Bent knee