Blog

WOD 09.05.2019

a) 3 sets
10 bench press @60%
10 three point db rows/side

b) amrap 3min
20/15cal bike
20/15cal ski
max burpees

rest 3min

amrap 3min
20/15cal ski
20 burpees
max cal bike

rest 3min

amrap 3min
20 burpees
20/15cal bike
max cal ski

scaled 15/10cal, 15 burpees

FITNESS
a) 3 sets
10-12 db floor press
10-12 single arm renegate rows/side

b) for max reps
3min bike (cal)
3min alt. db snatches 15/10
3min burpees
2min bike (cal)
2min alt. db snatches 15/10
2min burpees
1min bike (cal)
1min alt. db snatches 15/10
1min burpees

WOD 08.05.2019

a) 7 sets (on every 3min)
3 deadlifts (start @75% and climb up to 90%)

b) amrap 12min
4 chest to bar pull ups
8 swings 24/16
12 alt. goblet lunges 24/16

rx+ bar muscle ups, 32/24
scaled pull ups/jumping pull ups, 30/20

FITNESS
a) 5 sets
5-7 deadlifts (climbing)
60-90sec plank hold

b) amrap 15min
5 pull ups
10 alt. kb goblet lunges 24/16
15 kb swings 24/16

WOD 07.05.2019

a) 5 sets
5 shoulder press @70-80%
1-2 rope climbs

rx+ legless rope climbs
scaled modified rope climbs

b) 5 rounds for time
30 double unders
15 hang power cleans 40/30
30 double unders
15 push press 40/30

rx+ 50/35
scaled 30/20

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

b) 5 rounds for time
30 double unders
15 db hang power cleans 15/10 (left arm)
30 double unders
15 db hang power cleans 15/10 (right arm)

WOD 06.05.2019

a) 5 sets
5 back squats @70-80%
*60% of ME strict toes to bar after each set (1st set is ME)

b) amrap 15min
2000m row

then
max rounds of
10 handstand push ups
20 medball cleans 20/14

rx+ strict hspu’s, 30/20
scaled hand release push ups, 14/10

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

b) tabata
row (cal)

into
tabata
hand release push ups

into
tabata
medball cleans 20/14

WOD 05.05.2019

a) 5 sets
4-6 shoot through
10-12 inverted ring rows

b) 3 rounds for time
20 plate ground to overhead 20/15
30 plate overhead lunges 20/15
40 plate russian twists 20/15
50 plate jumps 20/15

WOD 04.05.19

In teams of 2 for time

150/120cal ski
100 thrusters 40/30
100 sumo deadlift high pulls 40/30
100 burpees over the bar
150/120cal bike

WOD 03.05.19

a) 5 sets
5 bench press @70-80%
10 single leg romanian db deadlifts/side

b) 5 rounds for time
15 double db snatches 15/10
30 sit ups
45 double unders

WOD 02.05.2019

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

b) 3 rounds for time
15 squat cleans 40/30
15 toes to bar
400m run

compare to 27.04.2018

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

b) 3 rounds for time
10 toes to bar
20 wall balls 20/14
400m run

WOD 30.04.2019

a) 6 sets
4 deadlifts (start @75% and climb up to 85%)
*60% of ME stationary dips after each set (1st set is ME)

rx+ strict ring dips
scaled bench dips

b) 21,15,9 reps for time
swings 24/16
push press 40/30
box jumps 60/50

rx+ 32/24, 50/35
scaled 30/20, 16/12

FITNESS
a) 6 sets
4-6 deadlifts (climbing)
10-12 bench dips

b) amrap 12min
12 swings 24/16
12 push press 40/30
12 box jumps 60/50

WOD 29.04.2019

a) NUTRITION CHANLLENGE BENCHMARK WOD

“Cindy”
amrap 20min
5 pull ups
10 push ups
15 squats

or

“Mary”
amrap 20min
5 handstand push ups
10 alt. pistols
15 pull ups

b) tabata
side plank raises

FITNESS
a) NUTRITION CHANLLENGE BENCHMARK WOD

“Cindy”
amrap 20min
5 pull ups
10 push ups
15 squats

b) tabata
side plank raises