10. Oktober 2026

Warmup

250m Run

into

3 Rounds

1min Rope skipping

10 Alt. Good mornings / Air Squats / Alt. Lunges

10 KB DL / Russian KB Swings / American KB Swings

WOD prep

With workout weigth

2-4 Russign KB Swings / American / Hang Snatch 

2-4 Alt. KB Goblet Lunges / Squats

TTB

10 Kip. Swings

5 Knee raises

5 Leg raises

3-5 TTB

2min DU's practice

Team WOD

AMRAP 30-40min

500m Run together

60 TTB / Leg raises

80 Russign KB Swings / American / Hang Snatch 

120 Alt. KB Goblet Lunges / Squats

160 DU's / 320 SU's