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WOD 25.10.2019

a) amrap 21
18cal row
15 db deadlifts 22,5/15
12 alt. db lunges 22,5/15
9 db hang power cleans 22,5/15
6 db push press 22,5/15

scaled 15/10

b) amrap 9min (for quality)
3 wall climbs
18 weighted glute bridges

FITNESS
a) 5 sets
5-7 front squats (climbing)
max inverted ring rows

b) amrap 15min
15 db deadlifts 15/10
12 alt. db lunges 15/10
9 db hang power cleans 15/10
6 db push press 15/10

WOD 24.10.2019

a) 4 sets
6 bench press (start @70% of 1rm and work up to heavy 6)

b) 4 rounds for max reps
1min ski (cal)
1min ball slams 20/15
1min shoot through
1min sit ups
1min rest

FITNESS
a) 4 sets
6-8 bench press (climbing)
10-12 romanian db deadlifts

b) emom 16min
1. 12/9cal ski
2. 12 double db snatches 10/7,5
3. 12 hand release push ups
4. 24 sit ups

WOD 23.10.2019

a) 5 sets
3 overhead squats (start @70% and work up to a heavy triple)

b) 3 rounds of
amrap 3min
20/15cal bike
15 pull ups
max overhead squats 40/30

rest 3min

rx+ chest to bar pull ups, 50/35
scaled 15/10cal, jumping pull ups, 30/20

FITNESS
a) 5 sets
10-12 bulgarian split squats/side
10-12 single arm renegate rows/side

b) 4 rounds for max reps
1min bike (cal)
1min pull ups/jumping pull ups
1min alt. db overhead lunges 15/10
1min rest

WOD 22.10.2019

a) 10,8,6,4,2 reps
power cleans (start @60% of 1rm and climb up to a heavy touch and go double)
*60% of ME stationary dip after each set (1st set is ME)

rx+ ring dips
scaled bench dips

b) 3 rounds for time
15 box jumps 60/50
15 deadlifts 80/55
15 burpees

rx+ 100/70
scaled 60/40

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

b) 5 rounds for time
15 box jumps 60/50
15 swings 24/16
15 burpees

WOD 21.10.2019

“CFG Open Workout 20.2”
amrap 20min
4 db thrusters 22,5/15
6 toes to bar
24 double unders

scaled 15/10, hanging knee raises, single unders

FITNESS
a) 5 sets
5-7 back squats (climbing)
max strict pull ups

b) amrap 15min
5 db thrusters 15/10
10 toes to bar
30 double unders

WOD 20.10.2019

a) 3 sets
10-12 single leg romanian db deadlifts/ side
10-12 half kneeling db press/side
10-12 side plank raises/side

b) amrap 15min
10,20,30,40,50... etc reps
db hang clean and jerks 15/10
*15 burpee box jumps 60/40 after each set

WOD 19.10.2019

In teams of 2

amrap 30min
70/50cal row
60 pull ups
50 squat cleans 40/30

60/40cal row
50 toes to bar
40 squat cleans 50/35

50/30cal row
40 chest to bar pull ups
30 squat cleans 60/40

40/20cal row
30 bar muscle ups
max squat cleans 70/45

rx+ 40/30,60/40,80/55, 100/70
scaled 30/20, 40/30, 50/35, 60/40, jumping pull ups, leg raises, jumping chest to bar pull ups, burpee pull ups

WOD 18.10.2019

a) 5 sets
3 turkish get ups/side (climbing)

b) 5 rounds for time
10 handstand push ups
20 swings 24/16
30 sit ups

rx+ deficit hspu’s (2x20kg plates/side), 32/24,
scaled hand release push ups, 16/12

WOD 17.10.2019

for time
75/50cal ski
100 double unders
50 db front squats 20/15
100 double unders
50 pull ups
100 double unders
75/50cal bike

rx+ 25/17,5, chest to bar pull ups
scaled 15/10, jumping pull ups/banded pull ups, lateral jumps over db’s

FITNESS
a) 5 sets
10-12 bulgarin split squats/side
10-12 single arm renegate rows/side

b) in teams of 2 for time
60cal ski
60 goblet squats 24/16
60 burpees
60 pull ups/jumping pull ups
60cal bike

WOD 16.10.2019

a) 5 sets
3 shoulder press (start at 75% of 1rm shoulder press and climb in weight)

b) amrap 15min
5 push press 50/35
10 deadlifts 50/35
15 box jumps 60/50

rx+ 60/40
scaled 40/30

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

b) amrap 15min
5 push press 40/30
10 deadlifts 40/30
15 box jumps 60/50