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WOD 21.03.2019

a) emom 12min
1. 6 deadlifts @70%
2. 6 shoot through

b) amrap 15min
5 sumo deadlift high pulls 40/30
10 sit ups
15 double unders
*add 5 sumo deadlift high pulls, 10 sit ups and 15 double to each new round! ( 2nd round is 10 sdhp’s, 20 su’s, 30 du’s)

FITNESS
a) 5 sets
6 deadlifts (climbing)
max push ups

b) amrap 15min
10 sumo deadlift high pulls 30/20
20 sit ups
30 double unders

WOD 20.03.2019

a) shoulder press
6@75%
4@80%
2@85%
6@77,5%
4@82,5%
2@87,5%
*60% of ME strict toes to bar between the sets (1st set is ME)

b) for time
25,20,15,10,5 reps of
wall balls 20/14
box jumps 60/50
swings 24/16

FITNESS
a) 5 sets
4-6 shoulder press (climbing)
max strict toes to bar

b) for time
25,20,15,10,5 reps of
wall balls 20/14
box jumps 60/50
swings 24/16

WOD 19.03.2019

a) 3 sets
10-12 bulgarian db split squats/side
10-12 single leg romanian db deadlifts/side

b) 3 rounds of
amrap 3min
20 db hand clean and jerks 20/15
20 alt. db overhead lunges
max cal. ski

rest 3min

FITNESS
a) 4 sets
10-12 bulgarian split squats/side
10-12 single leg romanian db deadlifts/side
10-12 db side bents/side

b) emom 16min
1. 16/12cal ski
2. 12 db hang clean and jerks 15/10
3. 16/12cal row
4. 12 alt db overhead lunges 15/10

WOD 18.03.2019

a) ”CFG Open 19.4”
for time
3 rounds of
10 power snatches 43/29
12 bar facing burpees

rest 3min

then
3 rounds of
10 bar muscle ups
12 bar facing burpees

timecap: 12min

b) 3 rounds not for time (optional)
10 barbell floor press
12 barbell ab roll outs

FITNESS
a) 5 sets
10 bench press (climbing)
10 inverted ring rows
max parallette L-sit hold

b) amrap 12min
20 alt. db snatches 15/10
12 parallette facing burpees
10 pull ups
12 parallette facing burpees

WOD 17.03.2019

a) 20 turkish get ups

b) amrap 20min
20 swings 24/16
20 burpees
20 goblet squats 24/16
20 pull ups/ring rows

WOD 16.03.2019

in teams of 2 for time
42,30,18 reps of
ball slams 20/15
hand release push ups

into
42,30,18 reps of
alt. slam ball lunges 20/15
box jump overs 60/50

into
42,30,18 reps of
slam ball box step overs 60/50
knees to elbow

WOD 15.03.2019

for time
75/50cal ski
50 sit ups
25 db burpee deadlifts 20/15

75/50cal row
50 sit ups
25 db burpee power cleans 20/15

75/50cal bike
50 sit ups
25 devils press 20/15

scaled 15/10, 10/5

FITNESS
a) amrap 4min
20/15cal row
40 sit ups
max db burpee deadlifts 15/10

rest 4min

amrap 4min
20/15cal row
40 sit ups
max db burpee power cleans 15/10

rest 4min

amrap 4min
20/15cal row
40 sit ups
max devils press 15/10

rest 4min

b) amrap 8min (in teams of 2)
10 side plank raises/side
partner holds plank

WOD 14.03.2019

a) shoulder press
6@72,5%
4@77,5%
2@82,5%
6@75%
4@80%
2@85%
*10-12 single leg romanian
db deadlifts btw. sets

b) amrap 12min
2,4,6,8,10,12… reps etc.
pull ups
push press 40/30
box jumps 60/50

rx+ chest to bar pull ups,
scaled jumping pull ups,
30/20

FITNESS
a) 3-5 sets
4-6 shoulder press
(climbing)
10-12 hollow rocks
20 banded good mornings

b) ) amrap 12min
12 pull ups/ring rows
12 push press 40/30
12 box jumps 60/50

WOD 13.03.2019

a) 1rm front squat

b) 5 rounds for time
30 double unders
15 wall balls 20/14
30 double unders
15 kb high pulls 32/24

scaled single unders (3x),
14/10, 24/16

WOD 12.03.2019

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

rx+ strict ring dips
scaled bench dips

b) amrap 15min
5 deadlifts 100/70
10 toes to bar
15 burpees over the bar

rx+ 125/80
scaled 70/50, leg raises