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WOD 18.07.2019

a) work up to a moderate to heavy set of
3 presses
then 3 push presses
then 3 push jerks

* start with the unloaded bar and increase by 5-10/2.5-5 kg

b) 3 rounds for time
400m run
21 box jump overs 60/40
12 shoulder to overhead 60/40

rx+70/50
scale 40/30

FITNESS
a) work up to a moderate comlex of
1 press
2 push press
3 push jerks

b) 3 rounds for time
400 run
21 box jumps
12 shoulder to overhead

WOD 17.07.2019

a) “Bell”
3 rounds
21 deadlifts 80/60
15 pull ups
9 front squats 80/60

compare to 31.10.2018

b) amrap 10min in teams of 2
30m farmers carry 2x32/24
partner holds plank

FITNESS
a) amrap 15min
21 deadlifts
15 pull ups
9 front squats

b) amrap 10min in teams of 2
10 sit ups
partner holds plank

WOD 16.07.2019

a) emom 10min
1 burpee
3 moderate power snatches @75%
* add 1 burpee each minute

c) for time
100 double unders
50 db snatches 20/15
25 handstand push ups

100 double unders
50 db hang clean & jerks 20/15
25 ring dips

scale handstand push ups on box, dips on box 15/10

FITNESS
a) emom 8min
1. 30sec handstand hold
2. 30sec dip support hold

b) 2 rounds
200 rope jumps
50 db snatches
25 target burpess

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WOD 15.07.2019

a) 12min to work up to a heavy set of 3 thrusters
*3 weighted pull ups/ neg pull ups after each set

b) 30,20,10 reps for time
thrusters 40/30
row (cal)
*each break is a 5cal penalty on the rower in the following round

scale 30/20


FITNESS
a) 5 sets
5 front squats
5 strict or assisted pull ups

b) amrap 3min
30 thrusters 20/15
max cal row

3min rest

amrap 3min
20 thrusters
max cal row

3min rest

amrap 3min
10 thrusters
max cal row

WOD 14.07.2019

a) 3 sets
10-12 bulgarian split squats /side
10-12 single leg romanian db deadlifts/side
10-12 side plank raises/side

b) for time
42,30,18 reps of
db hang clean and jerks 15/10
alt. db box step ups 60/50

then

30 burpee box jump overs 60/50

WOD 13.07.2019

In teams of 2 for max reps

from 0:00-8:00
80/60cal bike
max rounds and reps of
5 pull ups
10 push ups
15 sit ups
*partners switch after each movement

from 8:00-16:00
80/60cal row
max rounds and reps of
5 pull ups
10 push ups
15 sit ups
*partners switch after each movement

from 16:00-24:00
80/60cal bike
max rounds and reps of
5 pull ups
10 push ups
15 sit ups
*partners switch after each movement

from 24:00-32:00
80/60cal row
max rounds and reps of
5 pull ups
10 push ups
15 sit ups
*partners switch after each movement

WOD 12.07.2019

a) 5 sets
5 back squats (start @70% and climb up in weight)
*1-2 rope climbs after each set

rx+ legless rope climbs
scaled practice j-hook, modified rope climb

b) amrap 15min
150m run
12 ball slams 20/15
9 handstand push ups

rx+ strict hspu’s
scaled 15/10, elevated hspu’s/box hspu’s

FITNESS
a) 5 sets
5-7 back squats (climbing)
10-12 inverted ring rows

b) 5 rounds for time
200m run
15 medball cleans 20/14
10 db push press 15/10

WOD 11.07.2019

a) 30 turkish get ups

b) 3 rounds for time
10 kb snatches 24/16 (right arm)
10 alt. kb overhead lunges 24/16 (right arm)
10 burpees
10 kb snatches 24/16 (left arm)
10 alt. kb overhead lunges (left arm)
10 burpees

rx+ 32/24
scaled 16/12

FITNESS
a) 20 turkish get ups

b) amrap 20min
20 alt. db snatches 15/10
20 alt. db overhead lunges 15/10
20 burpees

WOD 10.07.2019

a) emom 7min (@60% of 1rm power clean and jerk)
1. 7 power cleans + 1 push jerks
2. 6 power cleans + 2 push jerks
3. 5 power cleans + 3 push jerks
4. 4 power cleans + 4 push jerks
5. 3 power cleans + 5 push jerks
6. 2 power cleans + 6 push jerks
7. 1 power cleans + 7 push jerks

b) 7 rounds for time
7 front squats 60/40
7 pull ups
7 box jump overs 60/50

rx+ 70/50, chest to bar pull ups
scaled 40/30, banded pull ups/ring rows

FITNESS
a) 5 sets
5-7 deadlifts (climbing)
10-12 seated db press

b) amrap 15min
15 wall balls 20/14
15 pull ups/ring rows
15 box jump overs 60/50