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WOD 10.07.2019

a) emom 7min (@60% of 1rm power clean and jerk)
1. 7 power cleans + 1 push jerks
2. 6 power cleans + 2 push jerks
3. 5 power cleans + 3 push jerks
4. 4 power cleans + 4 push jerks
5. 3 power cleans + 5 push jerks
6. 2 power cleans + 6 push jerks
7. 1 power cleans + 7 push jerks

b) 7 rounds for time
7 front squats 60/40
7 pull ups
7 box jump overs 60/50

rx+ 70/50, chest to bar pull ups
scaled 40/30, banded pull ups/ring rows

FITNESS
a) 5 sets
5-7 deadlifts (climbing)
10-12 seated db press

b) amrap 15min
15 wall balls 20/14
15 pull ups/ring rows
15 box jump overs 60/50

WOD 09.07.2019

a) 5 sets
5 bench press (start @65% and climb up in weight)
*max strict toes to bar after each set

b) for time
50,40,30,20,10 reps of
double unders
sit ups
swings 24/16

scaled single unders (x2), 16/12

FITNESS
a) 5 sets
3-5 bench press
max strict toes to bar

b) for time
50,40,30,20,10 reps of
double unders
sit ups
swings 24/16

WOD 08.07.2019

“Wood”
5 rounds for time
400m run
10 burpee box jumps 60/50
10 sumo deadlift high pulls 40/30
10 thrusters 40/30

1min rest between rounds

compare to 06.06.2018

FITNESS
5 rounds for time
400m run
10 burpee box jumps 60/50
10 kb high pulls 32/24
10 goblet squats 32/24

1min rest between rounds

WOD 07.07.2019

a) 5 sets
4-6 shoot through
10-12 db bent over rows

b) 5 rounds for time
10 double db snatches 15/10
20 alt. db lunges 15/10
30 db russian twists 15/10
40 lateral jumps over db’s 15/10

WOD 06.07.2019

In teams of 2 for time
800m partner run
100cal row
*partner holds top of deadlift 80/55
100 wall balls 20/14
*partner holds wall sit
100 deadlifts 80/55
100 sit ups
*partner holds plank
100cal row
*partner holds top of deadlift 80/55
800m partner run

WOD 05.07.2019

a) 5 giant sets (on every 3min)
3 shoulder press + 6 push press (start @70& of 1rm shoulder press and climb up in weight)
9 wall balls (no squat)

b) for time
15,12,9 reps
push jerks 50/35
pull ups

into
9,12,15 reps
burpees over the bar
toes to bar

WOD 04.07.2019

a) “Nancy”
5 rounds for time
400m run
15 overhead squats 40/30

compare to 9.4.2018

b) 3 sets
20 barbell good mornings (unloaded bar)
20 side pank raises/side

FITNESS
a) 5 rounds for time
400m run
30 alt. db overhead lunges 20/15

b) 3 sets
10-12 single leg romanian db deadlifts/side
10-12 side plank raises/side

WOD 03.07.2019

a) amrap 12min (for quality)
2,4,6,8,10,12… etc reps
strict pull ups
*5m handstand walk after each set

rx+ strict chest to bar pull ups, 10m hswlk
scaled eccentric pull ups, assisted hswlk/10-12 alt. seated db press (top down)

b) for time
100,80,60,40,20 reps
double unders
10,8,6,4,2 reps
devils press 20/15
5,4,3,2,1 reps
ring muscle ups

scaled single unders (x2), 15/10, burpee chest to bar pull ups/pull ups/jumping pull ups (x2)

FITNESS
a) amrap 12min (for quality)
2,4,6,8,10,12…etc reps
strict toes to bar
*12 alt. seated db press (top down) after each set

b) amrap 18min
30 double unders
20 alt. db snatches
10 burpee pull ups

WOD 02.07.2019

a) emom 13min
1.-6. 1 power clean + 1 hang squat clean (climbing)
7. rest
8.-13. 1 squat clean (climbing)

b) from 0:00-8:00
for time
21,15,9 reps
ski (cal)
12,9,6 reps
power cleans 60/40

8:00-9:00
rest

c) 9:00-17:00
for time
21,15,9 reps
row (cal)
12,9,6 reps
front squats 60/40

FITNESS
a) 4 sets
4-6 deadlifts (climbing)
10-12 kb goblet box step ups

b) from 0:00-10:00
for time
21,15,9 reps
row (cal)
kb goblet squats 32/24

c) from 10:00-20:00
for time
21,15,9 reps
box jump overs 60/50
kb high pulls 32/24

WOD 01.07.2019

a) 5,3,1,3,5 reps
bench press (start @75% of 1rm)
*1-2 rope climbs after each set

rx+ legless rope climb
scaled modified rope climb

b) 5 rounds for max reps
1min bike (cal)
1min swings 24/16
1min push ups
1min rest