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WOD 26.05.2018

a) in teams of 2 for time
20-2 reps
thrusters 40/30
*16/12cal ski after each set

then
800m run

then
2-20 reps
sumo deadlift high pulls 40/30
*16/12cal bike after each set

WOD 25.05.2018

a) work up to a heavy complex of
1 power snatch + 1 snatch balance + 1 overhead squat

b) “CFG Regionals Event 4”
for time
2 rounds of
10 snatches 60/40
12 burpees over the bar

then
2 rounds of
10 snatches 40/30
12 burpees over the bar

rx+ 80/55, 50/35
scaled 30/20, 20/15

WOD 24.05.2018

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

b) amrap 15min
9 pull ups
15 swings 24/16
21cal row

rx+ c2b pull ups, 32/24
scaled jumping pull ups, 16/12

WOD 23.05.2018 "Kelly"

a) “Kelly”
5 rounds for time
400m run
30 box jumps 60/50
30 wall balls 20/14

compare to 24.05.2017

WOD 22.05.2018

a) 10,8,6,4,2 reps
power cleans (climbing)
stationary dips
chin ups

rx+ strict ring dips, strict c2b
scaled bench dips, banded chin up/ring row

b) amrap 10min
2,4,6,8,10… etc reps
deadlifts 80/55
handstand push ups
toes to bar

rx+ 100/70, strict hspu
scaled 60/40, push ups, knee raises

WOD 20.05.2018

a) 3 rounds in teams of 2 for max reps
2min wall balls 20/14
2min pull ups
2min box jumps 50
2min kb high pulls 32/24
2min ski (cal.)
2min rest

WOD 19.05.2018

a) in teams of 2 for time
1000m run
100 single arm kb push press 24/16
100 kb snatches 24/16
100 burpees
100 kb snatches 24/16
100 single arm kb push press 24/16
1000m run

WOD 18.05.2018 "Loredo"

a) “Loredo”
6 rounds for time
24 squats
24 push ups
24 alt. lunges
400m run

compare to 11.04.2016

WOD 17.05.2018

a) 5 rounds for max reps
amrap 3min
10 ground to overhead 40/30
20 sit ups
30 double unders

rest 3min

rx+ 50/35
scaled 30/20, single unders (x2)

WOD 16.05.2018

a) in teams of 2 for max reps
from 0:00-10:00
100/70cal bike
max reps of
7 kb swings 32/24
7 kb goblet squats 32/24
7 burpees

from 10:00-20:00
100/70cal row
max reps of
7 kb swings 32/24
7 kb goblet squats 32/24
7 burpees

from 20:00-30:00
100/70cal ski
max reps of
7 kb swings 32/24
7 kb goblet squats 32/24
7 burpees

*atheltes switch after each round