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WOD 18.08.2019

a) 20 turkish get ups

b) amrap 20min
20 swings 24/16
20 box jumps 60/40
20 kb high pulls 24/16
20 sit ups

WOD 17.08.2019

In teams of 3 for time
30 rounds of
7/5cal row
7 goblet squats 32/24
7 burpee box jumps 60/50

WOD 16.08.2019

a) emom 10min
3 deadlifts + 2 hang power
cleans + 1 push jerk (climbing)

b) 5 rounds for time
15 sit ups
12 deadlifts 60/40
9 hang power cleans 60/40
6 push jerks 60/40
3 bar muscle ups

rx+ ghdsu’s, 70/50
scaled 50/35, jumping bar
muscle up/ burpee pull up

FITNESS
a) 3 sets
10-12 single leg romanian db
deadlifts/side
10-12 half kneeling db
press/side
10-12 db side plank rotations

b) 5 rounds for time
15 sit ups
12 db deadlifts 15/10
9 db hang power cleans 15/10
6 db push press 15/10

WOD 15.08.2019

a) emom 12min
1. 4-6 shoot through
2. 40-60 double unders

b) for time
50/40cal bike
30 burpees over the parallette
200m kb farmers carry 32/24
30 burpees over the parallette
50/40cal ski

FITNESS
a) 4 trisets
4-6 shoot through
8-10 db bent over rows
12-14 alt db lunges

b) emom 16min
1. 12/9cal bike
2. 12 burpees
3. 12/9cal ski
4. 60 double unders

WOD 14.08.2019

a) “Daniel”
for time
50 pull ups
400m run
21 thrusters 40/30
800m run
21 thrusters 40/30
400m run
50 pull ups

compare to 27.7.2018

b) tabata
hollow rock
arch rock

FITNESS
a) “Daniel”
for time
50 pull ups/jumping pull ups
400m run
21 thrusters 30/20
800m run
21 thrusters 30/20
400m run
50 pull ups/jumping pull ups

b) tabata
hollow rock
arch rock

WOD 13.08.2019

a) 10,8,6,4,2 reps
power cleans (starn @60% of 1rm power clean and climb to a heavy double)
weighted stationary dips (climbing)

scaled bench dips; banded stationary dips

b) amrap 12min
12 hand release push ups
12 ball slams 20/15
12 box jumps 60/50

FITNESS
a) 6 sets
4-6 deadlifts (climbing)
10-12 bench dips

b) amrap 12min
12 push up
12 swings 24/16
12 box jumps 60/50

WOD 12.08.2019

a) emom 10min
1-3 power snatches (climbing)

b) 5 rounds for time
21 wall balls 20/14
15 toes to bar
9 power snatches 40/30

rx+ 50/35
scaled 30/30

FITNESS
a) 5 sets
5-7 back squats (climbing)
max inverted ring rows

b) 5 rounds for time
21 wall balls 20/14
14 alt. db snatches 15/10
7 toes to bar

WOD 11.08.2019

“Modified CFG Masters/Teens Event 5 – Down and Back Chipper”

for time
800m run
30 handstand push ups
30 db thrusters 15/10
30 box jump overs 60/50
60 db power cleans 15/10
30 box jump overs 60/50
30 db thrusters 15/10
30 handstand push ups
800m run

WOD 10.08.2019

“Combined CFG Team Event 8&9 – Swim Paddle & The Standard”

in teams of 2 for time :
60 clean and jerks 60/40
1000m ski
30 muscle ups
1000m row
60 power snatches 60/40

WOD 09.08.2019

“CFG Individual Event 7 – Split Triplet”
5 rounds for time
10 strict pull ups
100 double unders
10 db hang split snatches 30/20
10 db hang clean and jerks 30/20

FITNESS
“CFG Individual Event 7 – Split Triplet”
5 rounds for time
10 strict pull ups
100 double unders
10 db hang split snatches 20/15
10 db hang clean and jerks 20/15