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WOD 14.09.2019

in teams of 2
amrap 30min
60cal bike
30 toes to bar
30 clean and jerks 40/30

60cal bike
30 toes to bar
30 clean and jerks 50/35

60cal bike
30 toes to bar
30 clean and jerks 60/40

60cal bike
30 toes to bar
30 clean and jerks 70/45

60cal bike
30 toes to bar
max clean and jerks 80/50

scaled 20/10,25/15,30/20,35/25,40/30, kipping leg raises

WOD 13.09.2019

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

b) for time
50/35cal row
15 burpee box jumps 60/50
40/28cal row
15 burpee box jumps 60/50
30/21cal row
15 burpee box jumps 60/50
20/14cal row
15 burpee box jumps 60/50
10/7cal row
15 burpee box jumps 60/50

WOD 12.09.2019

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

b) for time
50/35cal bike

then
3 rounds of
15 push press 40/30
15 front squats 40/30

then
50/35cal ski

rx+ 50/35
scaled 30/20

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

b) 4 rounds for max reps
1min bike (cal)
1min push press 35/25
1min jumping squats
1min rest

WOD 11.09.2019

a) emom 12min
1. 6 deadlifts (@60%-70% of 1rm deadlift)
2. 12 push ups

b) “Helen”
3 rounds for time
400m run
21 swings 24/16
12 pull ups

scaled 16/12, jumping pull ups

FITNESS
a) 5 sets
5-7 deadlifts (climbing)
max push ups

b) “Helen”
3 rounds for time
400m run
21 swings 24/16
12 pull ups

WOD 10.09.2019

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

b) 5 rounds for time
30 sit ups
20 box jumps 60/50
10 handstand push ups

rx+ strict hspu’s
scaled box hspu’s

FITNESS
a) 5 sets
5-7 shoulder press (climbing)
10-12 db bent over rows

b) 5 rounds for time
30 sit ups
20 box jumps 60/50
10 seated db press 15/10

WOD 09.09.2019

a) emom 12min
1 power snatch + 1 hang squat snatch (climbing)

b) amrap 15min
50 double unders
35 wall balls 20/14
20 power snatches 35/25

scaled single unders (x3) 14/10, 25/15

FITNESS
a) 3 sets
10-12 db cossack squats
10-12 single leg romanian db deadlifts/side
20-24 db Russian twists

b) amrap 16min
40 double unders
20 wall balls 20/14
40 double unders
20 alt. db snatches 15/10

WOD 08.09.2019

a) 3 sets
10-12 bulgarian split
squat/side
10-12 single arm
renegate rows/side
10-12 side plank
raises/side

b) for time
25,20,15,10,5 reps of
push ups on db’s 15/10
db power cleans 15/10
db front squats 15/10
*50 double unders after
each completed round

WOD 07.09.2019

In team of 2 for time
150/120cal bike
100 sumo deadlift high pulls 40/30
100 burpees over the bar
100 push press 40/30
150/120cal ski

WOD 06.09.2019

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

b) “Wodapalooza Individual Q4”
for time
150 wall balls 20/14
75 toes to bar
*athletes perform reps in any order, until completion of the total work

WOD 05.09.2019

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

b) amrap 18min
18cal row
15 burpees over the rower
12 alt. db snatches 22.5/15
9 box jump overs 60/50

rx+ 30/20
scaled 15/10

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

b) 3 rounds for max reps
1min row
1min burpees
1min alt. db snatches 15/10
1min box jumps 60/50
1min rest