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WOD 20.09.2018

a) 5 sets
5 power cleans (70%-75% of 1rm)
max stationary dips

rx+ ring dips
scaled bench dips

b) amrap 15min
10 deadlifts 80/55
15 push ups
20 box jumps 60/40

rx+ 100/70
scaled 60/40

WOD 19.09.2018

a) 3-5 sets
1-2 handstand walks (10m)
10-12 kb bent over rows

scaled 10-12 nose to wall shoulder taps, wall climbs

b) 2 rounds for max reps
amrap 2min
20/15cal ski
max reverse sled drag 80/60 (10m)

rest 2min

amrap 2min
20/15cal bike
max farmers carry 32/24 (10m)

rest 2min

WOD 18.09.2018

a) 7 sets
3 back squats (75%-80% of 1rm)
max strict pull ups

b) amrap 7min
3,6,9,12… etc reps
thrusters 40/30
toes to bar

scaled 30/20, knee raises

WOD 17.09.2018

a) 4 sets
6 bench press (70%-75% of 1rm)
12 single leg romanian db deadlifts

b) for time
150 double unders

then
3 rounds of
15 sumo deadlift high pulls 40/30
15 burpees over the bar

then
150 double unders

WOD 16.09.2018

a) 20 turkish get ups

b) 50,35,20 reps for time
swings 24/16
goblet squats 24/16
box jumps 60/50

WOD 15.09.2018

a) in teams of 2 for time
1000m run
100 pull ups
200 push ups
300 sit ups
1000m run

WOD 14.09.2018

a) 5 sets
5 back squats (65% of 1rm)
10 single arm db renegate rows

b) amrap 14min
50cal row (cal.)
40 alt. db snatches 25/15
30 wall balls 20/14
20 burpees

WOD 13.09.2018

a) emom 10min
1. 8 deadlifts (60% of 1rm)
2. 8 handstand push ups

rx+ deficit hspu
scaled rom, push ups

b) 3 rounds for time
20 db push press 20/15
50 double unders
20 db box step overs 60/50
50 double unders

WOD 12.09.2018

a) “Harper”
amrap 23min
9 chest to bar pull ups
15 power cleans 60/40
21 squats
400m run with plate 20/15

compare to 28.12.2015

WOD 11.09.2018

a) emom 10min
1. 4 shoulder press (67,5% of 1rm)
2. 10-12 barbell bent over rows

b) armap 3min
20/15cal ski
20 ball slams 20/15
max box jump overs 60/50

rest 3min

armap 3min
20 ball slams 20/15
20 box jump overs 60/15
max cal. ski

rest 3min

armap 3min
20 box jump overs 60/50
20/15cal ski
max ball slams 20/15