Blog

WOD 06.11.2018

a) “McGhee”
amrap 30min
5 deadlifts 125/85
13 push ups
9 box jumps 60/50

compare to 28.11.2017

WOD 05.11.2018

a) 3 sets
5 back squats @65-70%
max strict toes to bar

b) 3 rounds of
amrap 3min
30 wall balls 20/14
20/15cal bike
max reps wall balls 20/14

rest 3min

scaled 20 wall balls 14/10, 15/10cal bike

WOD 04.11.2018

a) 20 turkish get ups

b) 3 rounds for time
400m run
30 db hang clean and jerks 20/15
20 knees to elbow

WOD 03.11.2018

a) in teams of 2 for time
50,40,30,20,10 reps of
sumo deadlift high pulls 40/30
box jump overs 60/50

then

10,20,30,40,50 reps of
thrusters 40/30
burpees over the bar

WOD 02.11.2018

a) emom 12min
1-3 squat snatches (climbing to a heavy single)

b) 3 rounds of
amrap 3min
20/15cal ski
15 overhead squats 40/30
max toes to bar

rest 3min

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

WOD 01.11.2018

a) for time
10cal row
15 burpee high box jumps 75/60
20cal row
15 burpee high box jumps 75/60
30cal row
15 burpee high box jumps 75/60
40cal row
15 burpee high box jumps 75/60
50cal row
15 burpee high box jumps 75/60

b) 3 sets
10-15 banded I’s
10-15 banded Y’s
10-15 band pull apparts

WOD 31.10.2018

a) emom 12min
1-3 squat cleans (climbing to a heavy single)

b) “Bell”
3 rounds for time
21 deadlifts 80/55
15 pull ups
9 front squats 80/55

compare to 21.07.2014

WOD 30.10.2018

a) 3 sets
7 shoulder press (75-80% of 1rm)
45-60sec sörensen hold

b) 7 rounds for time
7 push press 50/35
7 swings 24/16
7 box jumps 60/50

rx+ 60/40, 32/24
scaled 40/30, 16/12

WOD 29.10.2018

a) 3 back squats @80%
max strict pull ups
1 back squat @90%
max strict pull ups
3 back squats @82,5%
max strict pull ups
1 back squat @92,5%
max strict pull ups
3 back squats @85%
max strict pull ups
1 back squat @95%

b) amrap 10min
5 push ups
10 squats
15 double unders
10 push ups
20 squats
30 double unders
15 push ups
30 squats
45 double unders
*add 5 push ups, 10 squats and 15 double unders after each round!

rx+ handstand push ups, alt. pistols

WOD 28.10.2018

a) 5 sets
4-6 shoot through
max chin over the bar hold

b) 25,20,15,10,5 reps for time
medball cleans 20/14
medball sit ups 20/14
box jump overs 60/50