Blog

WOD 07.12.2019

In teams of 2 for time
150/120cal ski

then
10 rounds of
5 chest to bar pull ups
10 overhead squats 40/30
15 box jumps 60/50

then
150/120cal bike

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

WOD 06.12.2019

a) emom 12min
1. 6 sumo deadlifts (@65% of 1rm deadlift)
2. 8-10 strict ring dips

scaled stationary dips, bench dips

b) amrap 12min
12 sumo deadlift high pulls 40/30
12 push press 40/30
12 burpees over the bar

FITNESS
a) 6 sets
4-6 sumo deadlifts (climbing)
4-6 shoot through

b) amrap 12min
12 sumo deadlift high pulls 35/25
12 push press 35/25
12 burpees over the bar

WOD 05.12.2019

a) 3rm front squat (from the floor)

b) for time
21,15,9 reps of
hang squat cleans 40/30
toes to bar

into
42,30,18 reps of
air squats
sit ups

WOD 04.12.2019

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

b) 7 rounds for time
7 power snatches 40/30
7 handstand push ups
7 box jump overs 60/40

scaled 30/20, elevated or box hspu’s

FITNESS
a) 5 sets
7 bench press (climbing)
14 romanian db deadlifts

b) 7 rounds for time
7 double db snatches 15/10
7 db push press 15/10
7 box jump overs 60/50

WOD 03.12.2019

a) 5,4,3,2,1 reps
back squats (start @70% of 1rm and climb to a moderate single)

b) for time
50/35cal row
40 wall balls 20/14
30 pull ups
40/30cal row
30 wall balls 20/14
20 pull ups
30/25cal row
20 wall balls 20/14
10 pull ups

rx+ 30/20, chest to bar pull ups
scaled 14/10, jumping pull ups

FITNESS
a) 5 sets
3-5 back squats (climbing)
max strict pull ups

b) for max reps
3min wall balls 20/14
3min row (cal)
3min rest
2min wall balls 20/14
2min row (cal)
2min rest
1min wall balls 20/14
1min row (cal)

WOD 02.12.2019 "DT"

a) “DT”
5 rounds for time
12 deadlifts 70/50
9 hang power cleans 70/50
6 push jerks 70/50

compare to 03.01.2019

b) 3 sets
10-12 barbell sit ups 20/15
10-12 single leg romanian barbell deadlifts/side 20/15

FITNESS
a) 5 rounds for time
12 deadlifts 50/35
9 hang power cleans 50/35
6 push jerks 50/35

b) 3 sets
10-12 barbell sit ups 20/15
10-12 single leg romanian barbell deadlifts/side 20/15

WOD 01.12.2019

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

b) amrap 15min
15 box jump overs 60/50
15 goblet squats 24/16
15 toes to bar

WOD 30.11.2019 STRONGMAN

in teams of 2 for max reps
2 rounds of
3min burpees over the blocks
3min sled drag 80/60 (10m)
3min kb farmers carry 32/24 (10m)
3min dball carry 70/50/30 (10m)
3min standing sled pull 60/40 (10m)
3min yoke push (10m)

compare to 20.3.2019

WOD 29.11.2019

a) 5 sets
5 front squats (start @70% of 1rm and climb up to a heavy 5)

b) 3 rounds for time
50 medball cleans 20/14
10 handstand push ups
7 bar muscle ups

scaled 14/10, hand release push ups, chest to bar pull ups/pull ups/jumping pullups (x2)

WOD 28.11.2019

a) 3rm push press (from the floor)

b) amrap 3min
20/15cal ski
20 push press 40/30
max swings 24/16

rest 3min

amrap 3min
20 push press 40/30
20 swings 24/16
max cal ski

rest 3min

amrap
20 swings 24/16
20/15cal ski
max push press 40/30

FITNESS
a) 5 sets
3-5 shoulder press (climbing)
10-12 romanian db deadlifts

b) amrap 6min
3,6,9,12,15... etc reps of
push press 40/30
swings 24/16

rest 3min

amrap 6min (in teams of 2,3 or 4)
max cal ski
*athletes switch each 9/6cal