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WOD 25.11.2018

a) for time
5 rounds
21 kb high pulls 24/16
12 burpees

into

5 rounds
21 goblet squat 24/16
12 pull ups

b) tabata
hollow rock/hold
arch rock/hold

WOD 24.11.2018

im teams of two for time
100cal row/bike
100 devils press 15/10
100cal row/bike
100 db box step overs 15/10

WOD 23.11.2018

a) 4 sets
5 deadlifts @ 75-80%
50% max strict stationary dips*

*1st set of dips is a max effort to evaluate 50%

rx+ ring dip
sc bench dip

b) for time
5,4,3,2,1 rounds
3 deadlifts 80/60
6 push ups
9 squats
1min rest between sets

rx+ 100/70
sc 60/40, knee push ups

FITNESS
a) 4 sets
5 moderate heavy deadlifts
10-15 bench dips

b) for time
5,4,3,2,1 rounds
3 deadlifts 50/35
6 push ups
9 squats
1min rest between sets

WOD 22.11.2018

a) emom 10min
1 power snatch +
1 hang power snatch

b) amrap 8min
hang power snatches 30/20
25 double unders for each break

rx+ 40/30
sc 20/15

c) amrap 8min
sit ups
emom 5 strict pull ups

rx+ strict c2b
sc ring row

FITNESS
a) emom 10min
1. 10 db snatches
2. 10 db hang clean & jerks

b) amrap 15min
10 plate ground to overhead 20/15
20 sit ups
40 rope jumps

WOD 21.11.2018

a) work up to a moderate complex from the floor within 10min
1 press +
2 push press +
3 push jerk

b) amrap 15min
30 front squats 60/40
25 burpees over the bar
20 push jerks 60/40
15 burpees over the bar
10 thrusters 60/40
5 burpees over the bar
amrap clusters 60/40

rx+ 70/50
sc 40/30

FITNESS
a) work up to a moderate complex from the floor within 10min
2 press + 4 push press + 6 front squats

b) 30,20,10 reps for time
thrusters 30/20
burpees overs the bar

WOD 20.11.2018

“Nate”
amrap 20min
2 muscle ups
4 handstand push ups
8 swings 32/24

compare to 27.06.2018

FITNESS
amrap 20min
2 burpee pull ups
4 push ups
8 swings 24/16

WOD 18.11.2018

a) 3 rounds of 2min
10 back squat @ 65%
max reps strict toes to bar
2min rest

b) 5 rounds for time
21/18cal row
15 box jumps 60/50
9 db hang squat cleans 20/15

rx + 25/20
sc 15/10

FITNESS
a) 3 rounds of 2min
10 tempo goblet squats
max reps strict leg raises
2min rest

b) 5 rounds for max reps
1min row (cal)
1min box jumps 60/50
1min wall balls 20/14
1min rest

WOD 18.11.2018

a) 5 sets

10-12 half kneeling db presses/side
10-12 single leg romanian db deadlifts/side
20-24 db russian twists

b) amrap 10min

20 db hang clean and jerks 15/10
40 double unders

WOD 17.11.2018

a) in teams of 2
amrap 30min

5 toes to bar
10 kb high pulls 24/16
15 goblet squats 24/16

10 toes to bar
20 kb high pulls 24/16
30 goblet squats 24/16

15 toes to bar
30 kb high pulls 24/16
45 goblet squats 24/16

20 toes to bar
40 kb high pulls 24/16
60 goblet squats 24/16

*add 5 toes to bar, 10 kb high pulls and 15 goblet squats to every round

OD 16.11.2018

a) 1rm shoulder press

b) amrap 15min
10 pull ups
15 push press 40/30
20 box jumps 60/50

rx+ chest to bar pull ups, 50/35
scaled jumping pull ups, 30/20