5. Mai 2026

Warmup

1min Shuttle runs

1min Row

1min Ski

WOD prep

Barbell

5 Clean DL

5 Hang power clean

5 Push press

5 Front squats

Build up to workout weigth

2-4 DL

2-4 Hang clean

2-4 Thrusters

GYM

10 Kip Swings

5 Ring rows

2-3 Pull-ups

2-3 C2B

2-3 BMU

10 Wall ball shots

Team WOD

For Time: 0-12min

90/81/72 Cal Row

90/81/72 Cal Ski

Rest 2min

For Time: 14-21min

300 Wall ball shots

Rest 2min

23-35min

900m Run

Max Reps

12 DL

9 Hang cleans

6 Thrusters

3 BMU / C2B / Pull-ups