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WOD 13.12.2019

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

compare to 15.09.17

scaled 40/30, hand release push ups

b) 3 supersets
10 single leg rdl/s
40sec plank hold in rings

WOD 12.12.2019

a) 5 rounds
1-2 rope climbs
2 wall climbs

rx+ pegboard

b) amrap 16min
8 pull ups
16 swings 24/16
24 double unders

rx+ c2b, 32/24
scaled 16/12, ring rows, singles x 2

WOD 11.12.2019

a) build to a heavy set of
3 shoulder press
then
3 push press
then
3 push jerks

b) amrap 12min
3,6,9, etc.
hang clean and jerks 40/30
toes to bar

rx+ 50/35
scaled 30/20, knee raise

c) tabata
tall side plank
*alternate sides

FITNESS
a) 4 supersets
3 heavy press + 3 push press
30sec ring row hold

b) amrap 12min
3,6,9, etc.
push press
toes to bar/ knee raises
*20 bar jump overs after each round

c) tabata
side plank
*alternate sides

WOD 10.12.2019

a) build to a heavy set of 5 back squats

b) 4 rounds for max reps
1min goblet squats 24/16
1min box jumps 60/50
1min cal row
1min rest

scaled 14/10

rx+ 32/24
scaled 16/12

FITNESS
a) 5 supersets
5 heavy back squats
10m weighted bear crawl

b) 4 rounds for max reps
1min goblet squat
1min box jumps 60/50
1min cal row
1min rest

WOD 09.12.2019

a) build to a heavy set of 3 power cleans

b) for time
21,15,9 reps
deadlifts 70/50
burpees over the bar
12,9,6 reps
power cleans 70/50
burpees over the bar

rx+ 80/60
scaled 60/40

c) 3 rounds
30sec hollow hold
15sec rest
30sec reverse plank
15sec rest

FITNESS
a) build to a heavy set of 5 deadlifts

b) for time
30,20,10 reps
deadlifts
burpees over the bar

c) 3 rounds
30sec hollow hold
15sec rest
30sec reverse plank
15sec rest

WOD 08.12.2019

a) 5 sets
10-12 supine medball throws
*work w/ a partner

10-12 nordic hamstring curls
*work w/ a partner

30sec plank march

b) for time
25,20,15,10,5 reps of
hand release push ups
swings 24/16
*50 double unders after each round

scaled kneeling push ups, 16/12, single unders (x2)

WOD 07.12.2019

In teams of 2 for time
150/120cal ski

then
10 rounds of
5 chest to bar pull ups
10 overhead squats 40/30
15 box jumps 60/50

then
150/120cal bike

rx+ bar muscle ups, 50/35
scaled pull ups/jumping pull ups, 30/20

WOD 06.12.2019

a) emom 12min
1. 6 sumo deadlifts (@65% of 1rm deadlift)
2. 8-10 strict ring dips

scaled stationary dips, bench dips

b) amrap 12min
12 sumo deadlift high pulls 40/30
12 push press 40/30
12 burpees over the bar

FITNESS
a) 6 sets
4-6 sumo deadlifts (climbing)
4-6 shoot through

b) amrap 12min
12 sumo deadlift high pulls 35/25
12 push press 35/25
12 burpees over the bar

WOD 05.12.2019

a) 3rm front squat (from the floor)

b) for time
21,15,9 reps of
hang squat cleans 40/30
toes to bar

into
42,30,18 reps of
air squats
sit ups

WOD 04.12.2019

a) emom 12min
1.-4. 3 power snatches (climbing)
5.-8. 2 power snatches (climbing)
9.-12. 1 power snatch (climbing)

b) 7 rounds for time
7 power snatches 40/30
7 handstand push ups
7 box jump overs 60/40

scaled 30/20, elevated or box hspu’s

FITNESS
a) 5 sets
7 bench press (climbing)
14 romanian db deadlifts

b) 7 rounds for time
7 double db snatches 15/10
7 db push press 15/10
7 box jump overs 60/50