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WOD 24.05.2019

“Badger”

3 rounds for time
30 squat cleans 40/30
30 pull ups
800m run

FITNESS

3 rounds for time
30 medball cleans 20/14
30 pull ups/ring rows
800m run

WOD 23.05.2019

a) 5 sets
5 sumo deadlifts @70-80%
*60% of ME stationary dips after each set (1st set is ME)

rx+ ring dips
scaled bench dips

b) 21,15,9 reps for time
push press 40/30
sumo deadlift high pulls 40/30
burpees over the bar

FITNESS
a) 5 sets
4-6 sumo deadlifts (climbing)
4-6 shoot through

b) 3 rounds for time
15 push press 35/25
15 sumo deadlift high pulls 35/25
15 burpees over the bar

WOD 22.05.2019

a) 6 sets for quality (30sec on/30sec off)
max alt. pistols
max inverted ring rows

scaled box pistols, ring rows

b) amrap 12min
2,4,6,8,10,12 etc reps
box jump overs 60/50
toes to bar
wall balls 20/14

scaled kipping leg raises

FITNESS
a) 3-5 sets
10-12 bulgarian split squats/side
10-12 single arm renegate rows/side

b) amrap 15min
15 wall balls 20/14
15 box jumps 60/50
30 sit ups

WOD 21.05.2019

a) 6 sets
3 bench press (start @ 75% and climb up to a heavy triple)
*10-12 single leg romanian db deadlifts/side between sets

b) for time
90 double unders
30 db burpee deadlifts 15/10
90 double unders
20 db burpee power cleans 15/10
90 double unders
10 devils press 15/10
90 double unders

rx+ 20/15
scaled single unders (x3), 10/7,5

FITNESS
a) 5 sets
5-7 bench press (climbing)
10-12 single leg romanian db deadlifts/side between sets

b) for time
90 double unders
45 db burpee deadlifts 15/10
90 double unders
30 db burpee power cleans 15/10
90 double unders
15 devils press 15/10
90 double unders

WOD 20.05.2019

a) 10,8,6,4,2 reps
back squats (start at 60% and climb up to a heavy double)
*70% of ME chin ups between the sets (1st set is ME)

b) 3 rounds for max reps of
1min wall sit
1min bike (cal)
1min shuttle runs (10m)

3min rest

FITNESS
a) 3 sets
6-8 front squats (climbing)
max chin over bar hold

b) for max reps
1min bike (cal)
1min kb high pulls 24/16
1min kb box step overs 60/50
2min bike (cal)
2min kb high pulls 24/16
2min kb box step overs 60/50
3min bike (cal)
3min kb high pulls 24/16
3min kb box step overs 60/50

19.05.2019

a) amrap 4min
3 rounds of
5 devils press 15/10
10 alt db frontrack lunges 15/10
max cal row

rest 4min

amrap 4min
2 rounds of
5 devils press 15/10
10 alt db frontrack lunges 15/10
max cal row

rest 4min

amrap 4min
1 round of
5 devils press 15/10
10 alt db frontrack lunges 15/10
max cal row

b) tabata
flutter kicks

18.05.2019

in teams of 2 for time
10 rounds of
15 kb high pulls 24/16
15 box jumps 60/50
15 hand release push ups
*e5mom 200m partner run

WOD 17.05.2019

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

b) for time
100,80,60,40,20 reps
double under’s
10,8,6,4,2, reps
overhead squats 60/40

WOD 16.05.2019

a) 5,4,3,2,1 reps
shoulder press (start @70% and climb up to a heavy single)
*10-12 db bent over rows after each set

b) 5 rounds for time
10 db burpee deadlifts 20/15
20 db power cleans 20/15
30 sit ups

FITNESS
a) 5 sets
5-7 shoulder press (climbing)
max inverted ring rows

b) 5 rounds for time
10 db burpee deadlifts 15/10
20 db hang power cleans 15/10
30 sit ups

WOD 15.05.2019

“Bulger”
10 rounds for time
150m run
7 chest to bar pull ups
7 front squats 60/40
7 handstand push ups

compare to 22.06.2018

scaled pull ups, 40/30, elevated hspu’s, seated db press

FITNESS
10 rounds for time
150m run
7 pull ups
7 db front squats 15/10
7 db push press 15/10