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WOD 29.12.2019

b) amrap 20min
5 devils press 15/10
10 db box step overs 15/10
15 pull ups/ring rows

b) 2 rounds
30sec tall plank
30sec side plank r
30sec reverse tall plank
30sec side plank l

WOD 28.12.2019

in teams of 2
amrap 30min
1 power clean 70/50
3 barbell burpees
5 deadlifts
7 air squats

*partner switch after each completed round

WOD 27.12.2019

a) emom 10min
1. 5 -10 strict handstand push ups
2. 5-10 strict pull ups

scale handstand hold (heels or nose to wall)

a) 50,35,20 reps for time
box jumps 60/40
swings 24/16
push press 40/30

scaled 24/16, 40/30

FITNESS
a) emom 10min
1. 30sec handstand hold
2. 30sec ring row hold

a) 50,35,20 reps for time
box jumps
swings
push press

24.12.2019

Merry Christmas!

WOD 23.12.2019 "12 Days of Christmas"

myleos 12 Days of Christmas”

for time
1 wall climb
2 power snatches 60/40
3 box jump overs 60/50
4 push jerks 60/40
5 pull ups
6 front squats 60/40
7 toes to bar
8 hang power cleans 60/40
9 burpees over the bar
10 deadlifts 60/40
11 handstand push ups
12 clusters 60/40

*like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round.

1;
2+1;
3+2+1;
4+3+2+1… etc.

compare 17.12.2018

FINTESS
for time
1 wall climb
2 double db snatch 15/10
3 box jump overs 60/50
4 db push jerks
5 pull ups
6 db front squats
7 toes to bar
8 db hang power cleans
9 burpees
10 db deadlifts 60/40
11 push ups on db
12 man maker

WOD MARATHON 22.12.2019

WOD
MARATHON

WAREHOUSE
1. 2 rounds for time
50 wall balls
50 wall ball sit ups
*partners share reps as needed

2. for time
1500m Ski
*partner holds dip support
M/F 1250 F/F1000

3. for time
reps for time
100 ball slams 20/15
100 slam ball lunges

4. for time
1000m row
*emom 10 syncro hand release push ups

5. 10-2 reps for as a relay
kb high pull
kb swings
kb goblet squats
*partners can switch after each full round

6. for time
100 burpee box jumps 50cm

7. for time
100cal bike
50 devils press 15/10
*partners can work at the same time

8. „Fran“lay
21,15,9 for time
thrusters 40/30
pull ups/ ring rows

LOFT
9. for time
75 toes to bar/ knee raises *partner holds kb
75 kB deadlifts 2x32/24
*partner holds deadhang

10. for time
100-20 double unders/ single unders
50-10 db snatches

WOD 21.12.2019

In teams of 2 for time
400 lunges
300 sit ups
200 hr push ups
100 pull ups

WOD 20.12.2019

a) build to a heavy set of 6 deadlifts
* 30sec handstand hold (nose or heels to wall) btw sets

amrap 15min
6 db deadlifts 15/10
9 db hang cleans
12 db front squats
* do 10 shutlle runs for each
drop of the dB

FINTESS
a) build to a heavy set of 6 deadlifts
* 30sec handstand hold (nose or heels to wall) btw sets

amrap 15min
6 db deadlifts 15/10
9 db hang cleans
12 db front squats
* do 10 burpees over the db for each drop

WOD 19.12.2019

a) “Lynne”
5 rounds for max reps
bench press (bw / 0,5bw)
pull ups

compare to 12.10.2018

b) emom 12min
1. 15 burpees
2. 12/10cal bike
3. 12/10cal ski

FITNESS
a) 5 rounds for max reps
push ups
pull ups/ ring rows

b) emom 15min
1. 12 burpees
2. 12cal bike
3. 12cal row

WOD 18.12.2019

a) build to a heavy set of 5 back squats (heavier than last week)

b) amrap 15min
10 toes to bar
20 overhead squats 30/20
40 double unders

scaled knee raises, 30/20, singles x 2

FITNESS
4 supersets
5 back squats
10 side plank rotations/ side

b) amrap 15min
10 knees to elbows
20 jumping squats
40 double unders/ singels x 2