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9. September 2026
Wednesday: Team WOD
Warm up:
3 Rounds of:
200/160m Row
5 Inch worms
7 Squat jumps
9 Scapula push-ups
WOD prep:
2 x 1 Negative pull-up
1 Wall walk + 10 sec wall-facing HS hold
2 x 1 Negative HSPU
Ask members to grab a light KB and perform the following movements for 4 reps each arm:
KB Swing
KB Hang clean
KB Push press
KB Front squat
1 Round (each partner):
150/120m Row
1-3 Strict pull-ups
3 Burpees
3 KB Thrusters
3 KB Hang clean and jerks
WOD:
10 Rounds for time (divide anyhow):
250/200m Row (partner A)
6 Strict pull-ups
12 Burpees
6 KB Thrusters 2 x 24/16kg
250/200m Row (partner B)
6 Strict HSPU / Box HSPU
12 A-jumps to 20cm
6 KB Hang clean and jerks 2 x 24/16kg
Time cap = 45 min
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