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WOD 27.10.2018

a) in teams of 2 for time
10 synchronized alt. db snatches 25/15
10 synchronized alt. db overhead lunges 25/15
30cal bike
20 synchronized alt. db snatches 25/15
20 synchronized alt. db overhead lunges 25/15
30cal bike
30 synchronized alt. db snatches 25/15
30 synchronized alt. db overhead lunges 25/15
30cal bike
40 synchronized alt. db snatches 25/15
40 synchronized alt. db overhead lunges 25/15
30cal bike
50 synchronized alt. db snatches 25/15
50 synchronized alt. db overhead lunges 25/15
30cal bike

WOD 26.10.2018

a) 10 front squats @60%
max strict toes to bar
8 front squats @65%
max strict toes to bar
6 front squats @70%
max strict toes to bar
4 front squats @75%
max strict toes to bar
2 front squats @80%

scaled strict leg raise/knee raise

b) amrap 15min
15/10cal row
15 hang squat cleans 40/30
15 burpees over the bar

rx+ 50/35
scaled 30/20

WOD 24.10.2018

a) 5 sets
5 shoulder press (75%-80% of 1rm)
10 db bent over rows

b) 3 rounds for max reps
1min ski (cal.)
1min ring push ups
1min sit ups
1min db hang clean and jerks 25/15
1min rest

rx+ ghdsu’s
scaled push ups/kneeling push ups

WOD 23.010.2018

a) “Bradshaw”
10 rounds for time
3 handstand push ups
6 deadlifts 100/70
12 pull ups
24 double unders

compare to 20.07.2017

WOD 22.10.2018

a) emom 10min
1 power snatch + 3 overhead squats (85%-90% of 1rm power snatch)

b) 27,21,15,9 reps for time
wall balls 20/14
power snatches 35/25
box jumps 60/50

WOD 21.10.2018

a) 3 sets
10-12 single arm db floor press
10-12 single leg romanian deadlifts
max hanging l-sit hold

b) 3 rounds for time
20 db hang clean and jerks 15/10
20 alt. db overhead lunges 15/10
200m run

WOD 20.10.2018

a) in teams of 3 for time
30 rounds for time
7/5cal row
7 db thrusters 20/15
7 burpees

WOD 19.10.2018

a) 7 back squats @66%
max reps chin ups
5 back squats @70%
max reps chin ups
3 back squats @74%
max reps chin ups
7 back squats @ 68%
max reps chin ups
5 back squats @72%
max reps chin ups
3 back squats @76%

b) amrap 9min
12 alt. pistols
15 toes to bar
18 swings 24/16

rx+ 32/24
scaled goblet squats, 16/12

WOD 18.10.2018

a) 10,8,6,4,2 reps
bench press (climbing)
12-15 weighted glute
bridges after each set

b) for time
50/35cal ski
35 ball slams 20/15
50 hand release push
ups
35 ball slams 20/15
50/35cal bike

WOD 17.10.2018

a) 7 sets (on every 90sec)
3 squat cleans @ 75%-80%

b) amrap 12min
2,4,6,8,10,12… etc reps
power cleans 40/30
alt. front rack lunges 40/30
box jump overs 60/50

rx+ 50/35
scaled 30/20