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WOD 14.11.2019

a) 5 sets
5 shoulder press
(start @70% of 1rm and climb up
to a heavy 5)

b) 3 rounds for max reps
1min push press 35/25
1min ball slams 20/15
1min bike (cal.)
3min rest

FITNESS
a) 5 sets
5-7 shoulder press (climbing)
10-12 romanian db deadlifts

b) 4 rounds for max reps
1min push press 35/25
1min alt. db snatches 15/10
1min bike (cal.)
1min rest

WOD 13.11.2019

a) 5 sets
3 front squats (start @75% of 1rm and climb up to a heavy 3)

b) 5 rounds for time
50 double unders
15 front squats 40/30
10 toes to bar

rx+ 50/35
scaled 50 lateral jumps over narbell, 30/20, kipping leg raises

FITNESS
a) 3 sets
10-12 bulgarian split squats/side
10-12 three point kb rows/side
20-24 kb russian twists

b) for time
150 double unders

into
5 rounds of
10 toes to bar
15 kb goblet squats 24/16

into
150 double unders

WOD 12.11.2019

a) 5 sets (on every 2min)
3 power clean and jerks (start @75% of 1rm and climb up to a heavy 3)

b) for time
21,15,9 reps of
power cleans 60/40
handstand push ups

into
42,30,18 reps of
swings 24/16
push ups

scaled 40/30, seated db press, 16/12, kneeling push ups

WOD 11.11.2019

“CFG Open Workout 20.5”

for time
40 ring muscle ups
80cal row
120 wall balls 20/14

timecap 20min
scaled versions online

FITNESS

a) 5 sets
5-7 back squats (climbing)
max strict pull ups

b) 3 rounds of
amrap 3min
30/21cal row
max. wall balls 20/14

WOD 10.11.2019

a) 5 sets
5-7 shoot through
5-7 strict toes to bar

b) amrap 15min
15 wall balls 20/14
15 box jumps 60/50
15 burpees

WOD 09.11.2019

In teams of 2 for time

3000m row
200 alt. db box step ups 22,5/15
100 deadlifts 100/70
50 hanstand push ups
*partner holds handstand

scaled 15/10, 70/50, push ups
*partner holds top of push up

WOD 08.11.2019

a) 10 rounds for time
5 chest to bar pull ups
10 devils press 15/10
15 sit ups

rx+ bar muscle ups, 20/15,
scaled pull ups/jumping pull ups 10/5

b) tabata
side plank raises

WOD 07.11.2019

a) 5 sets
5 back squats (start @70% of 1rm and climb up to a heavy 5)

b) for time
50,40,30,20,10 reps of
double unders
med ball cleans 20/14

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

b) for time
50,40,30,20,10 reps of
double unders
25,20,15,10,5 reps of
med ball cleans 20/14

WOD 06.11.2019

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

b) 3 rounds for time
21cal row
15 burpees over the bar
9 power snatches 50/35

rx+ 60/40
scaled 40/30

FITNESS
a) 3 sets
10-12 single leg Romanian db deadlifts/side
10-12 half kneeling db press/side
20-24 db russian twists

b) for max reps
3min row (cal)
3min burpees
3min alt. db snatches 15/10
2min row (cal)
2min burpees
2min alt. db snatches 15/10
1min row (cal)
1min burpees
1min alt. db snatches 15/10

WOD 05.11.2019

a) 5 sets
5 bench press (start @70% of 1rm and climb up to a heavy 5)

b) amrap 3min
20/15cal bike
20/15cal ski
max shuttle runs (10m)

rest 3min

amrap 3min
20/15cal ski
20 shuttle runs (10m)
max cal. bike

rest 3min

amrap 3min
20 shuttle runs (10m)
20/15cal bike
max cal ski