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WOD 04.10.2019

a) 5 sets
3 deadlifts (start @75% and work up to a heavy 3)

b) for time
150 double unders

then
50,40,30,20,10 reps of
swings 24/16
sit ups

then
150 double unders

scaled 16/12, single unders (x2)

FITNESS
a) 5 sets
5-7 deadlifts (climbing)
10-12 seated db press

b) 50,40,30,20,10 reps for time
double unders
swings 16/12
sit ups

WOD 02.10.2019

a) from 0:00-15:00
“Jackie”
for time
1000m row
50 thrusters 20/15
30 pull ups

compare to 06.06.2017

b) from 15:00-30:00
3rm back squat

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

b) 4 rounds for max reps
1min row (cal.)
1min kb goblet squats 24/16
1min jumping pull ups
1min rest

WOD 01.10.2019

a) 5 sets
5 bench press (start @70% of 1rm and work up to heavy 5)

b) 3 rounds for time
15 box jumps 60/50
15 power cleans 50/35
15 burpees

rx+ 60/40
scaled 40/30

FITNESS
a) 5 sets
5-7 bench press
max inverted ring rows

b) amrap 15min
15 box jumps 60/50
15 kb high pulls 32/24
15 burpees

WOD 30.09.2019

a) emom 12min
1-3 squat snatches (climbing)

b) amrap 18min
15 wall balls 20/14
12 power snatches 35/25
9 toes to bar

scaled 14/10, 25/15, leg raises

FITNESS
a) 5 sets
5-7 sumo deadlifts (climbing)
max strict pull ups

b) 5 rounds for time
15 wall balls 20/14
12 alt. db snatches 15/10
9 toes to bar

WOD 29.09.2019

a) 3 sets
10-12 single leg romanian db deadlifts/side
10-12 half kneeling db press/side
10-12 side plank raises/side

b) amrap 15min
10 toes to bar
50 double unders
20 db hang clean and jerks 15/10

WOD 28.09.2019

In teams of 2 for time
150 wall balls 20/14
75 burpees
150 medball partner sit ups 20/14
75 burpees
150 medball cleans 20/14

WOD 27.09.2019

a) “Danny”

amrap 20min
30 box jumps 60/50
20 push press 50/35
30 pull ups

compare to 27.12.2018

b) 3 sets
30sec plank
30sec side plank (left)
30sec plank
30sec side plank (right)
30sec plank

WOD 26.09.2019

a) emom 12min
1. 6 deadlifts (@65%-75% of 1rm deadlift)
2. 6 shoot through

b) for time
21,18,15,12,9,6,3 reps of
sumo deadlift high pulls 40/30
burpees over the bar

FITNESS
a) emom 12min
1. 4-6 deadlifts (climbing)
2. 4-6 shoot through

b) for time
21,18,15,12,9,6,3 reps of
kb high pulls 24/16
burpees

WOD 25.09.2019

a) 5 sets
3 front squats (start @75% and work up to a heavy 3)

b) amrap 15min
20 wall balls 20/14
30 double unders
20 alt. db snatches 22,5/15
30 double unders

scaled 14/10, 15/10

FITNESS
a) 5 sets
5-7 front squats (climbing)
max strict toes to bar

b) amrap 15min
20 wall balls 20/14
30 double unders
20 alt. db snatches 15/10
30 double unders

WOD 24.09.2019

a) 5 sets
5 shoulder press (start @70% of 1rm and work up to heavy 5)

b) amrap 3min
15/10cal bike
15/10cal ski
max shuttle runs (10m)

rest 3min

amrap 3min
15/10cal ski
15 shuttle runs (10m)
max cal bike

rest 3min

amrap 3min
15 shuttle runs (10m)
15/10cal bike
max cal ski

rx+ 20/15cal, 20 shuttle runs (10m)