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WOD 29.03.2019

a) shoulder press
6@77,5%
4@82,5%
2@87,5%
6@80%
4@85%
2@90%
*10-12 romanian db deadlifts btw. sets

b) 2 rounds of
200m run
20 db power cleans 20/15
200m run
20 alt. db frontrack lunges 20/15
200m run
20 db push press 20/15

FITNESS
a) 6 sets
4-6 shoulder press (climbing)
10-12 romanian db deadlifts btw sets

b) 2 rounds of
200m run
20 db power cleans 15/10
200m run
20 alt. db frontrack lunges 15/10
200m run
20 db push press 15/10

WOD 28.03.2019

a) front squat
5@72,5%
1@82,5%
5@75%
1@85%
5@77,5%
1@87,5%

b) 3 rounds for max reps
1min wall balls 20/14
1min ski (cal.)
1min ball slams 20/15
1min sit ups
1min rest

FITNESS
a) 3 sets
10 front squats (climbing)
max strict pull ups

b) 5 rounds for time
20 wall balls 20/14
30 sit ups
40 double unders

WOD 27.03.2019

a) emom 12min
1-4. 3 power cleans (climbing)
5-8. 2 power cleans (climbing)
9-12. 1 power clean (climbing)

b) 3 rounds of
amrap 3min
15 toes to bar
15 deadlifts 80/55
max cal bike

rest 3min

rx+ 100/70
scaled 60/40, leg raises

FITNESS
a) 6 sets
4-6 deadlifts (climbing)
max push ups

b) amrap 12min
12 toes to bar
18 alt. db snatches 15/10
24 alt. jumping lunges

WOD 26.03.2019

for time
55cal row
55 box jump overs 60/50
55 swings 24/16
55 burpees over the rower
55 swings 24/16
55 box jump overs 60/50
55cal row

FITNESS
a) 20 turkish get ups

b) 4 rounds for max reps
1min row (cal)
1min box jump overs 60/50
1min swings 24/16
1min burpees
1min rest

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WOD 25.03.2019

a) “CFG Open 19.5
for time
33,27,21,15,9 reps of
thrusters 43/29
chest to bar pull ups

timecap: 20min

b) not for time (optional)
21,15,9 reps of
barbell sit ups
barbell good mornings

FITNESS
a) for time
33,27,21,15,9 reps of
thrusters 30/20
pull ups/jumping pull ups

b) not for time
21,15,9 reps of
barbell sit ups
barbell good morning

WOD 24.03.2019

a) 3 sets
10-12 ring push ups/parallette push ups
10-12 db bent over rows
20-24 side plank raises/side

b) 3 rounds for time
15 pull ups
15 med ball cleans 20/14
15 box jump overs 60/50

WOD 23.03.2019

in teams of 2 for time
400m run

then
20-2 reps of
power cleans 60/40
burpees over the bar

then
400m run

then
2-20 reps of
push jerks 60/40
toes to bar

then
400m run

WOD 22.03.2019

a) front squat
5@70%
1@80%
5@72,5%
1@82,5%
5@75%
1@85%
*60% of ME strict pull ups between the sets (1st set is ME)

b) for time
42,30,18 reps of
row (cal.)
alt. db snatches 20/15

WOD 21.03.2019

a) emom 12min
1. 6 deadlifts @70%
2. 6 shoot through

b) amrap 15min
5 sumo deadlift high pulls 40/30
10 sit ups
15 double unders
*add 5 sumo deadlift high pulls, 10 sit ups and 15 double to each new round! ( 2nd round is 10 sdhp’s, 20 su’s, 30 du’s)

FITNESS
a) 5 sets
6 deadlifts (climbing)
max push ups

b) amrap 15min
10 sumo deadlift high pulls 30/20
20 sit ups
30 double unders