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19.05.2019

a) amrap 4min
3 rounds of
5 devils press 15/10
10 alt db frontrack lunges 15/10
max cal row

rest 4min

amrap 4min
2 rounds of
5 devils press 15/10
10 alt db frontrack lunges 15/10
max cal row

rest 4min

amrap 4min
1 round of
5 devils press 15/10
10 alt db frontrack lunges 15/10
max cal row

b) tabata
flutter kicks

18.05.2019

in teams of 2 for time
10 rounds of
15 kb high pulls 24/16
15 box jumps 60/50
15 hand release push ups
*e5mom 200m partner run

WOD 17.05.2019

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

b) for time
100,80,60,40,20 reps
double under’s
10,8,6,4,2, reps
overhead squats 60/40

WOD 16.05.2019

a) 5,4,3,2,1 reps
shoulder press (start @70% and climb up to a heavy single)
*10-12 db bent over rows after each set

b) 5 rounds for time
10 db burpee deadlifts 20/15
20 db power cleans 20/15
30 sit ups

FITNESS
a) 5 sets
5-7 shoulder press (climbing)
max inverted ring rows

b) 5 rounds for time
10 db burpee deadlifts 15/10
20 db hang power cleans 15/10
30 sit ups

WOD 15.05.2019

“Bulger”
10 rounds for time
150m run
7 chest to bar pull ups
7 front squats 60/40
7 handstand push ups

compare to 22.06.2018

scaled pull ups, 40/30, elevated hspu’s, seated db press

FITNESS
10 rounds for time
150m run
7 pull ups
7 db front squats 15/10
7 db push press 15/10

WOD 14.05.2019

a) 10-1 reps
stationary dips
1-10 reps
strict toes to bar

rx+ strict ring dips
scaled bench dips, straight leg raises

b) amrap 6min
3,6,9,12,15 etc. reps of
row (cal.)
burpees over the rower

rest 3min

amrap 6min
3,6,9,12,15 etc. reps of
ski (cal.)
swings 24/16

FITNESS
a) 5 sets
4-6 shoot through
max strict toes to bar

b) emom 16min
1. 15/10cal row
2. 10 burpees
3. 15/10cal ski
4. 10 kb swings 24/16

WOD 13.05.2019

a) 5 supersets (on every 3min)
8 deadlifts @60%
16 alt. db lunges 20/15

b) for time
42,30,18 reps of
alt. db snatches 20/15
box jump overs 60/50

FITNESS
a) 5 sets
5-7 deadlifts (climbing)
10-12 db goblet box step ups

b) for time
42,30,18 reps of
alt. db snatches 15/10
box jump overs 60/50

WOD 12.05.2019

a) 5,4,3,2,1 reps
turkish get ups/side

b) amrap 15min
15 kb high pulls 24/16
15 kb goblet squats 24/16
30 sit ups

c) tabata
kb wall sit hold

WOD 11.05.2019

in teams of 3
30 rounds for time
7cal row
7 plate ground to overhead 20/15
7 burpees on plate 20/15

WOD 10.05.2019 „Kelly“

“Kelly”
5 rounds for time
400m run
30 box jumps 60/50
30 wall balls 20/14

compare to 23.05.2018

FITNESS
“Kelly”
5 rounds for time
400m run
30 box jumps 60/50
30 wall balls 20/14