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WOD 19.01.2019

in teams of 3
30 rounds for time
7/5cal row
7 swings 32/24
7 goblet squats 32/24
*athletes switch after each completed round; 1 works 2 rest

WOD 18.01.2019

a) amrap 20min
8 alt. overhead lunges 40/30
8 burpees over the bar
8 alt. overhead lunges 40/30
8 toes to bar

scaled frontrack lunges, kipping leg raises/knee raises

b) 3 sets
10-12 sumo stance barbell good mornings
10-12 barbell behind the neck press

FITNESS
a) 5 sets
5-7 sumo deadlifts (climbing)
max strict toes to bar

b) amrap 8min
2,4,6,8,10,12…etc reps of
alt. frontrack lunges 40/30
burpees

c) tabata
side plank raises

WOD 17.01.2019

a) 10,8,6,4,2 reps
power cleans (climbing)
20,16,12,8,4 reps
ring dips

scaled stationary dips, bench/box dips

b) for time
50/35cal ski
20 box jump overs 60/50
35 ball slams 20/15
20 box jump overs 60/50
50/35cal bike

FITNESS
a) 5 sets
2 turkish get ups/side
10-12 bench dips

b) emom 15min
1. 15/12cal ski
2. 15 kb high pulls 32/24
3. 15/12cal bike
4. 15 box jump overs
5. rest

WOD 16.01.2019

a) back squats
10 @ 60%
8 @ 64%
6 @ 68%
10 @ 62%
8 @ 66%
6 @ 70%

b) emom 12min
1. 20 alt. db snatches 20/15
2. 3 bar muscle ups + 30 double unders
3. rest

scaled 15/10, 6 chest to bar pull ups/pull ups/jumping pull ups, 60 single unders

FITNESS
a) 5 sets
8 back squats (climbing)
max hanging L-sit hold

b) amrap 15min
30 double unders
20 alt. db snatches 15/10
30 double unders
20 jumping pull ups

WOD 15.01.2019

a) bench press
6 @68%
1 @88%
6 @70%
1 @90%
6 @72%
1 @92%
*1-2 rope climbs between sets

b) for time
100 shuttle runs (10m)
*emom 10 russian swings 24/16

rx+ 32/24
scaled 16/12

FITNESS
a) 5 sets
4-6 shoulder press (climbing)
max inverted ring rows

b) 5 rounds for time
10 push press 35/25
20 swings 24/16
30 sit ups

WOD 14.01.2019

a) “CFG Open 17.4”
amrap 13min
55 deadlifts 100/70
55 wall balls 20/14
55cal row
55 handstand push ups

scaled 60/40, 20/10, hand release push ups

compare to 20.03.2017

b) 3-5 sets
10-12 rower pike ups
10-12 alt. barbell backrack lunges

FITNESS
a) 3 sets
10 deadlifts (climbing)
60sec plank hold

b) 3 rounds of
amrap 3min
20 wall balls 20/14
20/15cal row
max hand release push ups

rest 3min

WOD 13.01.2019

a) 3 sets
10-12 single arm db floor press/side
10-12 single arm renegate rows/side
20-24 side plank raises/side

b) 50,40,30,20,10 reps for time
med ball cleans 20/14
sit ups

WOD 12.01.2019

a) in teams of 2 for time
100 db push press 20/15
50 db burpees 20/15
100 db power cleans 20/15
50 db burpees 20/15
100 db frontrack lunges 20/15
50 db burpees 20/15
100 db thrusters 20/15

WOD 11.01.2019

a) emom 10min
1 hang power snatch + 3
overhead squats (climbing)

b) 3 rounds for time
50 squats
7 ring muscle ups
10 hang power snatches 40/30

rx+ alt. pistols, 50/35
scaled burpee chest to bar pull
ups/pull ups, 30/20

FITNESS
a) 5 sets
3-5 front squats (climbing)
15-18 banded good mornings

b) 5 rounds for time
10 burpees
20 alt. db snatches 15/10
30 squats

WOD 10.01.2019

a) “CFG Open 12.3”
amrap 18min
15 box jumps 60/50
12 push press 50/35
9 toes to bar

compare to 17.01.2018

b) 3 sets
10-12 single leg glute bridges/side
10-12 barbell bent over rows 50/35

FITNESS
a) 5 sets
10-12 single leg glute bridges
10-12 inverted ring rows

b) amrap 15min
12 box jumps
9 push press 35/25
6 toes to bar