Blog

WOD 27.07.2019

in teams of 2 for time

150 partner wall balls 20/14

105 hand release push ups

60 synchronized hang power cleans 40/30

100 partner wall balls 20/14

70 hand release push ups

40 synchronized hang power cleans 40/30

50 partner wall balls 20/14

35 hand release push ups

20 synchronized hang power cleans 40/30

WOD 26.07.2019

a) “Rankel”

amrap 20min
6 deadlifts 100/70
7 burpee pull ups
10 swings 32/24
200m run

compare to 18.07.2016

b) amrap 10min (teams of 2)
30m kb farmers carry 32/24
*partner holds handstand/push up

WOD 25.07.2019

a) work up to a heavy set of
3 overhead squats
then 3 front squats
then 3 back squats

*start w/ the unloaded bar and increase the weight each set

b) for time
30cal row
30 alt. backrack lunges 50/35
20cal row
20 alt. frontrack lunges 50/35
10cal row
10 alt. overhead lunges 50/35

rx+ 60/40
scaled 40/30

FITNESS

a) 3 sets
10-12 bulgarian split squats/side
10-12 three point db rows/side
10-12 side plank raises/side

b) for max reps
3min row (cal)
3min medball cleans 20/14
2min row (cal)
2min medball cleans 20/14
1min row (cal)
1min medball cleans 20/14

WOD 24.07.2019

a) amrap 15min (for quality)
10,20,30,40,50… etc double unders
*1-5 ring muscle ups between sets

scaled 3-5 banded muscle up transitions

b) 5 rounds for time
21 box jumps 60/50
14 alt. db snatches 20/15
7 toes to bar

rx+ 30/20
scaled 15/10, kipping leg raises

FITNESS

a) 6 sets
4-6 shoot through
4-6 chin ups

b) amrap 14min
7 toes to bar
14 alt. db snatches 15/10
28 double unders

WOD 23.07.2019

a) emom 12min
1.-4. 3 squat cleans + 1 split jerk (climbing)
5.-8. 2 squat cleans + 1 split jerk (climbing)
9.-12. 1 squat clean + 1 split jerk

b) death by
burpees over the bar
*start each round w/ 3 front squats 60/40

WOD 22.07.2019

a) 10,8,6,4,2 reps
bench press (start @60% and work up to a heavy double)
*6-8 strict pull ups after each set

rx+ strict chest to bar pull ups
scaled negative pull ups

b) 3 rounds for max reps
1min ski (cal)
1min ball slams 20/15
1min bike (cal)
1min sit ups
1min shuttle runs (10m)
1min rest

WOD 21.07.2019

a) emom 10min (for quality)
1. 5-10 heavy goblet squats
2. 5-10 ring rows

b) emom 18min
1. 15 swings
2. 15/10cal bike
3. 15 wall balls

WOD 20.07.2019

In teams of 2 for time
60 db burpee deadlifts 15/10
60 db alt lunges
60 db cleans
60 db thrusters
60 double db snatches
*do 20m db wheel barrow
before each movement

WOD 19.07.2019

a) 6 sets
4 heavy deadlifts @ 80%
max (weighted) push ups
*1-2min rest btw sets

b) amrap 15min
50 burpees over the bar
40 toes to bar
30 pistols
20 power cleans 60/40
10 muscle ups

WOD 18.07.2019

a) work up to a moderate to heavy set of
3 presses
then 3 push presses
then 3 push jerks

* start with the unloaded bar and increase by 5-10/2.5-5 kg

b) 3 rounds for time
400m run
21 box jump overs 60/40
12 shoulder to overhead 60/40

rx+70/50
scale 40/30

FITNESS
a) work up to a moderate comlex of
1 press
2 push press
3 push jerks

b) 3 rounds for time
400 run
21 box jumps
12 shoulder to overhead