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WOD 25.08.2019

a) 5 sets
10-12 db cossack squats
10-12 three point db rows/side
20-24 db russian twists

b) amrap 15min
5 pull ups
10 db box step overs 15/10
15 db push press 15/10

WOD 24.08.2019

in teams of 2 for time

50/35cal bike
100 db deadlifts 20/15
50/35cal bike
100 db power cleans 20/15
50/35cal bike
100 db snatch 20/15

35/20cal bike
50 db burpee deadlifts 20/15
35/20cal bike
50 db burpee power cleans 20/15
35/20cal bike
50 devils press 20/15

WOD 23.08.2019

for time
1000m run
50 alt. lunges
50 sit ups
800m run
40 alt. lunges
40 sit ups
600m run
30 alt. lunges
30 sit ups
400m run
20 alt. lunges
20 sit ups
200m run
10 alt. lunges
10 sit ups

rx+ jumping lunges, ghdsu’s

FITNESS
a) 5 rounds for time
400m run
30 alt. lunges
30 sit ups

b) tabata
side plank raises

WOD 22.08.2019

a) from 0:00-10:00
“Diane”
21,15,9 reps for time
deadlifts 100/70
handstand push ups

compare to 02.06.2017

b) from 10:00-20:00
18,12,6 reps for time
power cleans 60/40
burpees over the bar

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

b) 5 rounds for time
10 sumo deadlift high pulls 40/30
10 burpees over the bar

WOD 21.08.2019

a) amrap 12min (for quality)
(30sec on/30sec off)
alt. pistols
toes to rings

b) amrap 3min
15 wall balls 20/14
15 box jump overs 60/50
max cal. ski

rest 3min

amrap 3min
15 box jump overs 60/50
15cal ski
max wall balls 20/14

rest 3min

amrap 3min
15cal ski
15 wall balls 20/14
max box jump overs 60/50

rx+ 20 reps
scaled 10 reps

FITNESS
a) 3 sets
10-12 bulbarian split squats/side
10-12 inverted ring rows
10-12 plate overhead sit ups

b) amrap 15min
15 wall balls 20/14
15 box jumps 60/50
15 toes to bar

WOD 20.08.2019

a) emom 10min
1 power snatch + 1 hang power snatch

b) 5 rounds for time
10 hang power snatches 35/25
30 double unders
10 ring dips
30 double unders

FITNESS
a) 5 sets
6-8 bench press (climbing)
10-12 romanian db deadlifts

b) 5 rounds for time
20 alt. db snatches 15/10
30 double unders
20 db hang clean and jerks 15/10
30 double unders

WOD 19.08.2019

a) 5 sets
3 front squats (start @75% of 1rm and climb up to a heavy triple)

b) 3 rounds for time
21cal row
15 thrusters 50/35
9 chest to barpull ups

rx+ 60/40
scaled 40/30, pull ups, jumping pull ups

FITNESS
a) 5 sets
3-5 front squats (climbing)
max hanging L-sit hold

b) 4 rounds for max reps
1min row (cal)
1min thrusters 20/15
1min pull ups/jumping pull ups
1min rest

WOD 18.08.2019

a) 20 turkish get ups

b) amrap 20min
20 swings 24/16
20 box jumps 60/40
20 kb high pulls 24/16
20 sit ups

WOD 17.08.2019

In teams of 3 for time
30 rounds of
7/5cal row
7 goblet squats 32/24
7 burpee box jumps 60/50

WOD 16.08.2019

a) emom 10min
3 deadlifts + 2 hang power
cleans + 1 push jerk (climbing)

b) 5 rounds for time
15 sit ups
12 deadlifts 60/40
9 hang power cleans 60/40
6 push jerks 60/40
3 bar muscle ups

rx+ ghdsu’s, 70/50
scaled 50/35, jumping bar
muscle up/ burpee pull up

FITNESS
a) 3 sets
10-12 single leg romanian db
deadlifts/side
10-12 half kneeling db
press/side
10-12 db side plank rotations

b) 5 rounds for time
15 sit ups
12 db deadlifts 15/10
9 db hang power cleans 15/10
6 db push press 15/10