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WOD 19.10.2019

In teams of 2

amrap 30min
70/50cal row
60 pull ups
50 squat cleans 40/30

60/40cal row
50 toes to bar
40 squat cleans 50/35

50/30cal row
40 chest to bar pull ups
30 squat cleans 60/40

40/20cal row
30 bar muscle ups
max squat cleans 70/45

rx+ 40/30,60/40,80/55, 100/70
scaled 30/20, 40/30, 50/35, 60/40, jumping pull ups, leg raises, jumping chest to bar pull ups, burpee pull ups

WOD 18.10.2019

a) 5 sets
3 turkish get ups/side (climbing)

b) 5 rounds for time
10 handstand push ups
20 swings 24/16
30 sit ups

rx+ deficit hspu’s (2x20kg plates/side), 32/24,
scaled hand release push ups, 16/12

WOD 17.10.2019

for time
75/50cal ski
100 double unders
50 db front squats 20/15
100 double unders
50 pull ups
100 double unders
75/50cal bike

rx+ 25/17,5, chest to bar pull ups
scaled 15/10, jumping pull ups/banded pull ups, lateral jumps over db’s

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

b) in teams of 2 for time
60cal ski
60 goblet squats 24/16
60 burpees
60 pull ups/jumping pull ups
60cal bike

WOD 16.10.2019

a) 5 sets
3 shoulder press (start at 75% of 1rm shoulder press and climb in weight)

b) amrap 15min
5 push press 50/35
10 deadlifts 50/35
15 box jumps 60/50

rx+ 60/40
scaled 40/30

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

b) amrap 15min
5 push press 40/30
10 deadlifts 40/30
15 box jumps 60/50

WOD 15.10.2019

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

b) amrap 12min
21 wall balls 20/14
15cal row
9 toes to bar

rx+ 30/20
scaled 14/10, leg raises

FITNESS
a) 5 sets
5-7 back squats (climbing)
max strict toes to bar

b) 4 rounds for max reps
1min wall balls 20/14
1min row (cal)
1min sit ups
1min rest

WOD 14.10.2019

“CFG Open Workout 20.1”
10 rounds for time
8 ground to overhead 43/30
10 bar facing burpees

scaled 30/20

FITNESS
a) 5 sets
5-7 sumo deadlifts (climbing)
5-7 shoot through

b) 10 rounds for time
8 burpees over the db
16 alt. db snatches 15/10

WOD 13.10.2019

a) amrap 20min
20 swings 24/16
20 goblet squats 24/16
20 kb high pulls 24/16
20 box jumps 60/50

b) amrap 10min (teams of 2)
5 hollow rocks
10 v-ups
15 sit ups
partner holds plank

WOD 12.10.2019

a) in teams of 2 for time
5 rounds of
60/40cal bike
40 db movements*
20 burpee box jump overs 60/40

*db movements
1st db deadlifts 20/15
2nd db power cleans 20/15
3rd alt db front rack lunges 20/15
4th db push press 20/15
5th double db snatches 20/15

WOD 11.10.2019

a) from 0:00-18:00
“Marco”
3 rounds for time
21 pull ups
15 handstand push ups
9 thrusters 60/40

compare to 10.1.2018

scaled jumping pull ups, hand release push ups, 40/30

b) from 18:00-30:00
3rm front squat

WOD 10.10.2019

a) 5 sets
3 bench press (start @75% of 1rm and work up to heavy 3)

b) 5 rounds for time
10 shuttle runs (10m)
20 alt. db snatches 22.5/15
30 sit ups

FITNESS
a) 5 sets
5-7 bench press (climbing)
10-12 single arm renegate rows/side

b) 5 rounds for time
20 alt. db snatches 15/10
30 sit ups
40 lateral jumps over abmat