WOD 1:

3x max Chin-ups (palms towards)

WOD 2:

4 rounds for time:

400m Run
20 Burpees

Rest 3 minutes between efforts

Kettlebell Sport

Warm-up with technique work

Set 1: Heavy – hold kettlebell in top position for 3-5 seconds
Set 2: Competition weight – competition intensity
Set 3: Light – competition intensity
Set 4: LIght – static hold (slllllooow five second hold in each position)

Rest until recovered between efforts

30s on/30s off jumping squat (24kg) 15 minutes

3x max chinups – hang until failure after last rep of each set



  1. Did the WODs today, rest day yesterday…

    WOD1: Weak… 10, 8, 6.

    WOD2: Total 22 min. (3:02, 3:13, 3:25, 3:20)

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