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WOD 29.09.2019

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

b) amrap 15min
10 toes to bar
50 double unders
20 db hang clean and jerks 15/10

WOD 28.09.2019

In teams of 2 for time
150 wall balls 20/14
75 burpees
150 medball partner sit ups 20/14
75 burpees
150 medball cleans 20/14

WOD 27.09.2019

a) “Danny”

amrap 20min
30 box jumps 60/50
20 push press 50/35
30 pull ups

compare to 27.12.2018

b) 3 sets
30sec plank
30sec side plank (left)
30sec plank
30sec side plank (right)
30sec plank

WOD 26.09.2019

a) emom 12min
1. 6 deadlifts (@65%-75% of 1rm deadlift)
2. 6 shoot through

b) for time
21,18,15,12,9,6,3 reps of
sumo deadlift high pulls 40/30
burpees over the bar

FITNESS
a) emom 12min
1. 4-6 deadlifts (climbing)
2. 4-6 shoot through

b) for time
21,18,15,12,9,6,3 reps of
kb high pulls 24/16
burpees

WOD 25.09.2019

a) 5 sets
3 front squats (start @75% and work up to a heavy 3)

b) amrap 15min
20 wall balls 20/14
30 double unders
20 alt. db snatches 22,5/15
30 double unders

scaled 14/10, 15/10

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

b) amrap 15min
20 wall balls 20/14
30 double unders
20 alt. db snatches 15/10
30 double unders

WOD 24.09.2019

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

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

rest 3min

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

rest 3min

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

rx+ 20/15cal, 20 shuttle runs (10m)

WOD 23.09.2019

for time
1000/800m row

then
20 rounds of
“The Chief”
3 power cleans 60/40
6 push ups
9 squats

then
1000/800m row

FITNESS
a) 5 sets
5-7 sumo deadlifts (climbing)
max push ups

b) 4 rounds for max reps
1min row (cal)
1min db power cleans 15/10
1min squats
1min rest

WOD 22.09.2019

a) 20 turkish get ups

b) for time

3 rounds of
400m run
21 swings 24/16
12 toes to bar

WOD 21.09.2019

in teams of 2 for time

amrap 12min
80/55cal bike
80 push press 40/30
max burpees over the bar

rest 2min

amrap 12min
80/55cal row
80 thrusters 40/30
max burpees over the bar

rest 2min

amrap 12min
80/55cal ski
80 hang squat cleans 40/30
max burpees over the bar

WOD 20.09.2019

a) 5 sets
5 deadlifts (start @70% of 1rm and work up to heavy 5)
*60% of ME handstand push up after each set (1st set is ME)

rx+ strict handstand push ups
scaled push ups

b) for time
50,40,30,20,10 reps of
sit ups
25,20,15,10,5 reps of
ball slams 20/15

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

b) for time
50,40,30,20,10 reps of
sit ups
25,20,15,10,5 reps of
double db snatches 10/7,5