Blog

WOD 19.09.2017

a) back squat
3-3-3+ @ 70-80-90% (of 90% of 1RM)

b) amrap 15min
15 toes to bar
15 box jumps 60/50
15 front squats 60/40

WOD 18.09.2017

a) Work up to a heavy power snatch

b) 21-15-9 reps for time
Sumo deadlift high pull 40/30
Push press 40/30
Burpee over the bar

WOD 17.09.2017

a) 3-4 sets
8-12 seated db press
8-12 inverted ring rows
30sec hollow hold

b) for max reps
1min wall climbs
1min db burpee box step overs 15/10
1min rest
2min wall climbs
2min db burpee box step overs 15/10
2min rest
3min wall climbs
3min db burpee box step overs 15/10

WOD 16.09.2017

In teams of 2 for max reps (5min on/ 1min off)
bike (cal)
sled drag (10m) 80/60
farmers carry (10m) 32/24
sled pull (10m) 80/60
db waiters walk (10m) 25/15
ski (cal)

WOD 15.09.2017

a) "Coe"
10 rounds for time
10 thrusters 40/30
10 ring push ups

compare to 22.08.2016

b) 3 sets
10 chin ups
10 barbell bent over rows

WOD 14.09.2017

a) amrap 15min
30 double unders
15 toes to bar
12 power cleans 60/45
30 double unders
15 toes to bar
9 power cleans 70/55
30 double unders
15 toes to bar
6 power cleans 80/60
30 double unders
15 toes to bar
3 power cleans 90/65
30 double unders
15 toes to bar
max reps power cleans 100/70

master+ 40/30, 50/35, 60/40, 70/50, 80/55
scaled 20/15, 30/20, 40/30, 50/35, 60/40

WOD

a) shoulder press
5-5-5+ @ 65-75-85% (of 90% of 1RM)

b) amrap 4min
21/16cal row
21 wall balls 20/14
21 burpees over the rower

rest 4min

amrap 4min
18/13cal row
18 wall balls 20/14
18 burpees over the rower

rest 4min

amrap 4min
15/10cal row
15 wall balls 20/14
15 burpees over the rower

WOD 12.09.2017

a) deadlift
5-5-5+ @ 65-75-85% (of 90% of 1RM)

b) amrap 15min
20 ball slams 20/15
30 sit ups
20 box jumps 60/50

WOD 11.09.2017

a) back squat
5-5-5+ @ 65-75-85% (of 90% of 1RM)

b) 6 rounds for time
8 chest to bar pull ups
10 db push press 20/15
12 db frontrack lunges 20/15

WOD 10.09.2017

a) 3 sets
8-12 single arm half kneeling db press
8-12 single arm renegate rows
8-12 single leg romanian deadlifts

b) for time
10 alt. db snatches 20/15
10 burpees
60 double unders
20 alt. db snatches 20/15
20 burpees
60 double unders
30 alt. db snatches 20/15
30 burpees
60 double unders