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WOD 17.02.2019

a) 3-5 sets
10-12 db floor press
20-24 banded good mornings
max chin over bar hold

b) amrap 15min
5 man makers 10/5
10 db box step overs 60/50
15 toes to bar

WOD 16.02.2019

in teams of 2 for time
100cal row
50 burpees
100 alt. db snatches 25/15
50 burpees
100cal row
50 burpees
100 alt. db overhead lunges 25/15
50 burpees
100cal row

WOD 15.02.2019

a) amrap 15min
5 push jerks 60/40
10 swings 24/16
15 box jumps 60/50

b) in teams of 3
amrap 15min
bike (cal.)
*one partner holds wall sit the other rests

FITNESS
a) 5 sets
5-7 shoulder press (climbing)
60sec wall sit

b) 7 rounds for time
7 push press 35/25
7 swings 24/16
7 box jump overs 60/50

WOD 14.02.2019

a) emom 10min
1-3 squat cleans (climbing)

b) amrap 4min
25 pull ups
50 double unders
max squat cleans 40/30

rest 4min

amrap 4min
25 pull ups
50 double unders
max squat cleans 50/35

rest 4min

amrap 4min
25 pull ups
50 double unders
max squat cleans 60/40

rx+ 60/40,80/55,100/70
scaled jumping pull ups, 100 single unders, 20/15,30/20,40/30

WOD 13.02.2019

a) 1rm bench press

b) 4 rounds for max reps
1min ski (cal.)
1min burpees over the parallette
1min double db snatches 15/10
1min rest

FITNESS
a) 5 sets
5-7 bench press (climbing)
10-12 db bent over rows

b) emom 16min
1. 10/7cal ski
2. 10 burpees
3. 10/7cal bike
4. 10 double db snatches 10/5

WOD 12.02.2019

a) 20,15,10,10 reps
deadlifts @50% +10kg
40,30,20,20 reps
sit ups

b) 10-1 reps for time
handstand push ups
sumo deadlift high pulls 40/30
box jump overs 60/50

scaled seated db press (0,5/0,25xBW)

FITNESS
a) 6 sets
4-6 deadlifts (climbing)
10-12 seated db press

b) amrap 15min
10,20,30,40,50… etc reps
kb high pulls 24/16
box jumps 60/40
sit ups

WOD 11.02.2019

a) “CFG Open 14.4”
amrap 14min
60cal row
50 toes to bar
40 wall balls 20/14
30 power cleans 60/40
20 muscle ups

scaled leg raises, 14/10,40/30, burpee pull ups

compare to 31.01.2018

b) 3 sets
10-15 rower pike ups
10-15 single leg glute bridges/side

FITNESS
a) 6 sets
4-6 front squats (climbing)
max strict toes to bar

b) 3 rounds for max reps
1min wall balls 20/14
1min row (cal.)
1min db power cleans 15/10
1min rest

WOD 10.02.2019

a) 3-5 sets
3 turkish get ups/side
12 inverted ring rows

b) amrap 15min
5 knees to elbow
10 push ups
15 plate ground to overhead 20/15
20 plate overhead lunges 20/15
25 plate jumps 20/15

WOD 09.02.2019

in teams of 2 for time

150/120cal bike
into

10 rounds of

10 sumo deadlift high pulls 40/30
10 front squats 40/30
10 push press 40/30
*partners can only switch after each movement

into
150/120cal ski

WOD 08.02.2019

a) “CFG Open 17.1”
for time
10 alt. db snatches 22.5/15
15 burpee box jump overs 60/50
20 alt. db snatches 22.5/15
15 burpee box jump overs 60/50
30 alt. db snatches 22.5/15
15 burpee box jump overs 60/50
40 alt. db snatches 22.5/15
15 burpee box jump overs 60/50
50 alt. db snatches 22.5/15
15 burpee box jump overs 60/50

compare to 15.02.2018

b) tabata
sit ups

FITNESS
a) for time
10 alt. db snatches 15/10
15 burpee box jump overs 60/50
20 alt. db snatches 15/10
15 burpee box jump overs 60/50
30 alt. db snatches 15/10
15 burpee box jump overs 60/50
40 alt. db snatches 15/10
15 burpee box jump overs 60/50
50 alt. db snatches 15/10
15 burpee box jump overs 60/50

b) tabat
sit ups