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WOD 05.12.2018

a) 3-5 sets
10-20m handstand walk
*60% of max effort inverted ring rows after each set (1st set is max effort)

rx+ weighted strict toes to bar (medball 14/10)
scaled 10-20 nose to wall shoulder taps, ring rows

b) 5 rounds for time
10 shuttle runs (10m)
20 db hang clean and jerks 20/15
30 sit ups

FITNESS
a) 5 sets
10-12 alt seated db press (top down)
10-12 inverted ring rows

b) 50,40,30,20,10 reps for time
db hang clean and jerks 15/10
sit ups

WOD 04.12.2018

a) 5 back squats @82,5%
3 back squats @87,5%
1 back squat @92,5%
5 back squats @85%
3 back squats @90%
1 back squat @95%

b) amrap 9min
18 ball slams 20/15
9 burpee box jump overs 60/50

FITNESS
a) 5 sets
3-5 back squats (climbing)
max strict toes to bar

b) amrap 15min
10 medball cleans 20/14
5 burpee box jumps 60/50

WOD 03.12.2018

a) emom 12min
2-4 power snatches (climbing to a heavy double @85-90%)

b) amrap 12min
2,4,6,8,10… etc reps
power snatches 40/30
pull ups
20,40,60,80,100… etc reps
double unders

rx+ 50/35, chest to bar pull ups
scaled 30/20, jumping pull ups, single unders (x3) or lateral jumps over the bar

FITNESS
a) emom 12min
1. 4-6 deadlifts (climbing)
2. 40sec plank hold

b) amrap 12min
12 alt. db snatches 15/10
24 double unders
12 pull ups
24 double unders

WOD 02.12.2018

a) 3 sets
10-12 goblet cossack squats
10-12 inverted ring rows
10-12 single arm turkish sit ups/side

b) 3 rounds for max reps
1min bike (cal)
1min db push press 15/10
1min kb russian twists 16/12
1min rest

WOD 1.12.2018

a) in teams of 3 for max reps
amrap 35min

7/5cal ski
7 swings 32/24
7 burpee box jumps 60/50

WOD 30.11.2018

a) 6 back squats @75%
4 back squats @80%
2 back squats @85%
6 back squats @77,5%
4 back squats @82,5%
2 back squats @87,5%

b) 21,15,9 reps for time
overhead squats 50/35
toes to bar

rx+ 60/40
scaled 30/20, knee raises

c) tabata
side plank raises

FITNESS
a) 3 sets
10-12 bulgarian split squats/side
10-12 single arm renegate rows/side
20-24 side plank raises

b) for time
21,15,9 reps of
goblet squats 24/16
toes to bar

into
42,30,18 reps of
air squats
sit ups

WOD 29.11.2018

a) emom 12min
1. 3 deadlifts @80-85%
2. 30-60 double unders

b) amrap 3min
20/15cal bike
20 sumo deadlift high pulls 40/30
max push ups

rest 3min

amrap 3min
20 sumo deadlift high pulls 40/30
20 push ups
max cal bike

rest 3min

amrap 3min
20 push ups
20/15cal bike
max sumo deadlift high pulls 40/30

scaled 15/10cal bike, 30/20, kneeling push ups

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

b) amrap 15min
15 push ups on db’s 15/10
30 double unders
15 db power cleans 15/10
30 double unders

WOD 28.11.2018

a) “Hildy” for time
100cal row
75 thrusters 20/15
50 pull ups
75 wall balls 20/14
100cal row

compare to 16.08.2017

FITNESS
a) 4 sets
8 front squats (climbing)
10-12 pull ups

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

WOD 27.11.2018

a) emom 9min
1-3 power cleans (climbing to a heavy single)

b) amrap 7min
3,6,9,12… etc reps
power cleans 60/40
ring dips

scaled 40/30, bench dips

c) amrap 5min
burpees over the bar
*emom 15 sit ups

FITNESS
a) 6 sets
3 sumo deadlifts (climbing)
12-15 kb/db floor press

b) amrap 12min
9 burpees
18 swings
36 sit ups

WOD 26.11.2018

a) 10 shoulder press @60%
8 shoulder press @65%
6 shoulder press @70%
4 shoulder press @75%
2 shoulder press @80%
*10-12 db bent over rows after each set

b) 30,20,10 reps for time
alt. db snatches 25/15
alt. db overhead lunges 25/15
box jumps 60/50

FITNESS
a) 5 sets
6 shoulder press (climbing)
12 db bent over rows

b) 30,20,10 reps for time
alt. db snatches 15/10
alt. db overhead lunges 15/10
box jumps 60/50