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WOD 17.01.2020

a) 3 sets
3 push press (climbing)
1-2 rope climb

rx+ pegboard
scaled rope pulls

b) amrap 15 min
5 handstand push ups
10 wall balls 20/14
15 box jumps 60/50

rx+ strict handstand push ups, 30/20
scaled box supported handstand push ups, 14/10

FITNESS
a) 5 sets
5 shoulder press (climbing)
10 db rows/side

b) amrap 15 min
5 push ups
10 wall balls
15 box jumps

WOD 16.01.2020

a) build up to a heavy
power clean + hang squat clean

b) 4 rounds
for max reps
1min ski
1min power clean 40/30
1min sit ups
1min jumping lunges
1min rest

FITNESS
a) 5 supersets
5 deadlifts (climbing)
10 jumping lunges

b) 4 rounds
for max reps
1min row
1min plate ground to overhead
1min sit ups
1min jumping pull ups
1min rest

WOD 15.01.2020

a) emom 12min
1. 5-10 strict toes to bar
2. 5-10 strict handstand push ups
3. 5-10 chin ups

scaled strict straight leg raises, eleveted strict handstand push ups/box hspus, ring rows

b) for time
50-40-30-20-10 reps
db single arm hang clean & jerks 22,5/15
25-20-15-10-5 toes to bar
*50 double unders after each round

scaled single unders (x2), knee raises

FITNESS
a) emom 15min
1. 5-10 v-ups
2. 5-10 hand release push ups
3. 5-10 chin ups

b) for time
50-40-30-20-10 reps
db hang clean & jerks 22,5/15
25-20-15-10-5 toes to bar
*50 single unders b/w sets

WOD 14.01.2020

a) backsquats
5x5 @75%

b) amrap 12min
3,6,9,12,15 etc
swings 24/16
goblet squats 24/16
burpee box jump overs 60/50

rx+ 32/24, scaled 20/12

FITNESS
a) 4 sets
5 backsquats
max nose to wall handstand hold

b) amrap 12min
10 goblet squats
10 kb swings
10 burpees over the kettelbell

WOD 13.01.2020 "Hammer"

"Hammer"
5 rounds for time
5 power cleans 60/40
10 frontsquats 60/40
5 push jerks 60/40
20 pull ups

90 sec rest b/w rounds

FITNESS
a) emom 12 min
even:10 alt. barbell single leg romanien deadlift
odd: 10 barbell sit ups

b) 3 rounds
10 sumo deadlift high pulls
10 frontsquats
10 push jerks
20 jumping pull ups

WOD 12.01.2020

a) 20 turkish get ups

b) emom 20 min
1. 15/10 cal ski
2. 15 kb high pulls
3. 15 goblet squats
4. 15 box jumps
5. rest

WOD 11.01.2020

In teams of two for time
50,40,30 reps
deadlifts 70/50
toes to bar

then
40,30,20 reps
frontsquats 70/50
hand release push ups

then
30,20,10 reps
push jerks 70/50
pull ups

WOD 10.01.2020

"Maria"
amrap 25 min
5 devils press 22,5/15
20 db frontrack reverse lunges 22,5/15
19 cal row

scaled 15/10

FITNESS

a) emom 10 min
even: 5 shoot througth
odd: max parallette tuck-sit hold

b) amrap 25 min
5 devils press
20 db frontrack reverse lunges
40 single unders

WOD 09.01.2020

a) 10,8,6,4,2 reps
bench press (climbing)
10 db rows/side b/w sets

b) amrap 3 min
20/15 cal ski
20 sit ups
max push press 40/30

rest 3min

amrap 3 min
20/15 cal ski
20 sit ups
max push press 50/35

rest 3 min

amrap 3 min
20/15 cal ski
20 sit ups
max push press 60/40

scaled 15/10cal ski, 20/15, 30/20, 40/30

FITNESS

a) 3 sets
10 shoulder press (climbing)
max strict pull ups

b) 50,35,20 reps for time
push press
sit ups
box jumps

WOD 08.01.2020

a) 5rm back squat

b) 100 wall balls 20/14
*emom 5 toes to bar

rx+ 30/20
scaled 14/10

FITNESS
a) 3 sets
5 backsquats
max sec top of ring push up hold

b) emom 16 min
1. 15 wall balls
2. 10 toes to bar
3. 30 mountain climbers
4. rest