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WOD 03.12.2019

a) 5,4,3,2,1 reps
back squats (start @70% of 1rm and climb to a moderate single)

b) for time
50/35cal row
40 wall balls 20/14
30 pull ups
40/30cal row
30 wall balls 20/14
20 pull ups
30/25cal row
20 wall balls 20/14
10 pull ups

rx+ 30/20, chest to bar pull ups
scaled 14/10, jumping pull ups

FITNESS
a) 5 sets
3-5 back squats (climbing)
max strict pull ups

b) for max reps
3min wall balls 20/14
3min row (cal)
3min rest
2min wall balls 20/14
2min row (cal)
2min rest
1min wall balls 20/14
1min row (cal)

WOD 02.12.2019 "DT"

a) “DT”
5 rounds for time
12 deadlifts 70/50
9 hang power cleans 70/50
6 push jerks 70/50

compare to 03.01.2019

b) 3 sets
10-12 barbell sit ups 20/15
10-12 single leg romanian barbell deadlifts/side 20/15

FITNESS
a) 5 rounds for time
12 deadlifts 50/35
9 hang power cleans 50/35
6 push jerks 50/35

b) 3 sets
10-12 barbell sit ups 20/15
10-12 single leg romanian barbell deadlifts/side 20/15

WOD 01.12.2019

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

b) amrap 15min
15 box jump overs 60/50
15 goblet squats 24/16
15 toes to bar

WOD 30.11.2019 STRONGMAN

in teams of 2 for max reps
2 rounds of
3min burpees over the blocks
3min sled drag 80/60 (10m)
3min kb farmers carry 32/24 (10m)
3min dball carry 70/50/30 (10m)
3min standing sled pull 60/40 (10m)
3min yoke push (10m)

compare to 20.3.2019

WOD 29.11.2019

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

b) 3 rounds for time
50 medball cleans 20/14
10 handstand push ups
7 bar muscle ups

scaled 14/10, hand release push ups, chest to bar pull ups/pull ups/jumping pullups (x2)

WOD 28.11.2019

a) 3rm push press (from the floor)

b) amrap 3min
20/15cal ski
20 push press 40/30
max swings 24/16

rest 3min

amrap 3min
20 push press 40/30
20 swings 24/16
max cal ski

rest 3min

amrap
20 swings 24/16
20/15cal ski
max push press 40/30

FITNESS
a) 5 sets
3-5 shoulder press (climbing)
10-12 romanian db deadlifts

b) amrap 6min
3,6,9,12,15... etc reps of
push press 40/30
swings 24/16

rest 3min

amrap 6min (in teams of 2,3 or 4)
max cal ski
*athletes switch each 9/6cal

WOD 27.11.2019

for time
75/50cal row
50 alt. db hang power snatches 22,5/15
50 alt. db overhead lunges 22,5/15
75 burpees over the db
50 alt. db overhead lunges 22,5/15
50 db hang clean and jerks 22,5/15
75/50cal bike

FITNESS
a) 5 rounds for max reps
1min row (cal)
1min alt. db hang snatches 15/10
1min burpees
1min db hang clean and jerks 15/10
1min bike (cal)
1min rest

WOD 26.11.2019

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

b) 5 rounds for time
60 double unders
30 sit ups
15 sumo deadlift high pulls 40/30

FITNESS
a) 5 sets
5-7 deadlifts (climbing)
10-12 bench dips

b) 50,40,30,20,10 reps for time
double unders
sit ups
kb high pulls 24/16

WOD 25.11.2019

a) “Fran”
21,15,9 reps for time
thrusters 40/30
pull ups

compare to 10.07.2017

b) 21,15,9 reps not for time
behind the neck press 20/15
barbell biceps curls 20/15
barbell bent over rows 20/15


FITNESS
a) 5 sets
3-5 back squats (climbing)
max inverted ring rows

b) for time
27,21,15,9 reps of
thrusters 35/25
pull ups/jumping pull ups

WOD 24.11.2019

a) 3 sets
10-12 half kneeling db press/side
10-12 nordic hamstring curls
*work w/ a partner
10-12 side plank raises/side

b) amrap 15min
1,2,3,4,5... etc reps
wall climb
10,20,30,40,50... etc reps
alt. db snatches 15/10
alt. db box step ups 15/10