Blog

WOD 17.12.2019

a) build to a heavy complex of power snatch + hang power snatch

b) amrap 12min
3 strict pull ups
6 power snatches 50/35
12 box jumps

rx+ 60/40, bar muscle ups
scaled ring rows

WOD 16.12.2019

for time
60cal row
6 wall climbs
60 goblet lunges 24/16
6 wall climbs
60 burpees
6 wall climbs
60 dB kb high pulls 24/16
6 wall climbs
60cal row

rx+ 32/24
scaled 16/12

FITNESS
for max reps
3min wall climbs
3min goblet lunges 24/16
3min burpees
3min kb high pulls
3min row (cal)
3min rest
2min wall climbs
2min goblet lunges 24/16
2min burpees
2min kb high pulls
2min row (cal)
2min rest
1min wall climbs
1min goblet lunges 24/16
1min burpees
1min kb high pulls
1min row (cal)
1min rest

WOD 15.12.2019

a) 4 rounds
20 ring knee tucks
20sec ring side plank

b) emom 20min
1. 15/12 cal row
2. 15/12 cal bike
3. 15 burpees
4. rest

WOD 14.12.2019

in teams of 2

2 rounds for time
50 db burpee deadlifts 15/10
50 db lunges 15/10
50 db cleans 15/10
50 db thrusters 15/10
50 double db snatches 15/10

WOD 13.12.2019

a) “Coe”
10 rounds for time
10 thrusters 40/30
10 ring push ups

compare to 15.09.17

scaled 40/30, hand release push ups

b) 3 supersets
10 single leg rdl/s
40sec plank hold in rings

WOD 12.12.2019

a) 5 rounds
1-2 rope climbs
2 wall climbs

rx+ pegboard

b) amrap 16min
8 pull ups
16 swings 24/16
24 double unders

rx+ c2b, 32/24
scaled 16/12, ring rows, singles x 2

WOD 11.12.2019

a) build to a heavy set of
3 shoulder press
then
3 push press
then
3 push jerks

b) amrap 12min
3,6,9, etc.
hang clean and jerks 40/30
toes to bar

rx+ 50/35
scaled 30/20, knee raise

c) tabata
tall side plank
*alternate sides

FITNESS
a) 4 supersets
3 heavy press + 3 push press
30sec ring row hold

b) amrap 12min
3,6,9, etc.
push press
toes to bar/ knee raises
*20 bar jump overs after each round

c) tabata
side plank
*alternate sides

WOD 10.12.2019

a) build to a heavy set of 5 back squats

b) 4 rounds for max reps
1min goblet squats 24/16
1min box jumps 60/50
1min cal row
1min rest

scaled 14/10

rx+ 32/24
scaled 16/12

FITNESS
a) 5 supersets
5 heavy back squats
10m weighted bear crawl

b) 4 rounds for max reps
1min goblet squat
1min box jumps 60/50
1min cal row
1min rest

WOD 09.12.2019

a) build to a heavy set of 3 power cleans

b) for time
21,15,9 reps
deadlifts 70/50
burpees over the bar
12,9,6 reps
power cleans 70/50
burpees over the bar

rx+ 80/60
scaled 60/40

c) 3 rounds
30sec hollow hold
15sec rest
30sec reverse plank
15sec rest

FITNESS
a) build to a heavy set of 5 deadlifts

b) for time
30,20,10 reps
deadlifts
burpees over the bar

c) 3 rounds
30sec hollow hold
15sec rest
30sec reverse plank
15sec rest

WOD 08.12.2019

a) 5 sets
10-12 supine medball throws
*work w/ a partner

10-12 nordic hamstring curls
*work w/ a partner

30sec plank march

b) for time
25,20,15,10,5 reps of
hand release push ups
swings 24/16
*50 double unders after each round

scaled kneeling push ups, 16/12, single unders (x2)