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WOD 02.01.2019

a) for time
2019m row

into
7 rounds of
4 pull ups
8 push ups
14 sit ups
26 squats

rx+ chest to bar pullups, handstand push ups
scaled jumping pull up, kneeling push ups

FITNESS
a) 7 rounds for time
4 pull ups
8 push ups
14 sit ups
26 squats

b) in teams of 2 for time
2019m row
partner holds plank

happy new year

happy new year!

WOD 30.12.2018

a) 5 sets
10-12 db floor press
10-12 inverted ring rows

b) 3 rounds for time
20 alt. db snatches 15/10
10 knees to elbow
20 box jump overs 60/50

WOD 29.12.2018

a) in teams of 2 for time
2 rounds of
50cal bike
35 sumo deadlift high pulls 40/30
20 burpees over the bar

then
2 rounds of
50cal ski
35 hang squat cleans 40/30
20 burpees over the bar

then
2 rounds of
50cal row
35 thrusters 40/30
20 burpees over the bar

WOD 28.12.2018

a) emom 12min
1. 6 deadlifts @66%
2. 6 shoot through

b) amrap 15min
18 alt. goblet lunges 24/16
21 swings 24/26
27 sit ups
30 double unders

rx+ 32/24, ghdsu’s
scaled 16/12, single unders (x3)

FITNESS
a) emom 12min
1. 4-6 deadlifts (climbing)
2. 4-6 shoot through

b) 42,30,18 reps for time
swings 24/16
alt. goblet lunges 24/16
sit ups

WOD 27.12.2018

a) “Danny”
amrap 20min
30 box jumps 60/50
20 push press 50/35
30 pull ups

compare to 12.05.2017

scaled 35/25, jumping pullups

FITNESS
a) “Danny”
amrap 20min
30 box jumps 60/50
20 push press 35/25
30 jumping pull ups

WOD marathon 2018

myleo wod marathon 2018

in teams of two with a running clock for 100min do the following workouts on every 10min

WOD 1 – “medball medley”
6 rounds for time
12 wall balls 20/14/10lbs
12 med ball cleans
12 wall ball sit ups
*partners switch after each movement

WOD 2 – „team Jackie“
for time
1000m row
50 thrusters 20/15kg
30 pull ups/ring rows

WOD 3 – “synchro”
for time
75 synchronized burpees
over parallettes

WOD 4 – “lactate ride”
3 rounds for time
30cal bike (fm25, ff20)
30 ball slams 20/15/10kg

WOD 5 – “highway to hell”
for time
75 devils press 15/10/5kg

WOD 6 – “1..2..3..”
30 rounds for time
1 high pull 32/24/16kg
2 swings
3 goblet squats
*partners switch after each completed round

WOD 7 – “hold on”
for time
100cal ski
*partner holds plank
mf 90, ff 80

WOD 8 – “grip it and rip it”
for time
5,4,3,2,1 reps
L-seated rope climb/
modified rope climb
25,20,15,10,5 reps snatch/clean/deadlift 40kg
*choose the movement

WOD 9 – “Cindy’s little sister”
10 rounds for time
4 toes to bar/knee raises
8 push ups/knee push ups
12 jumping lunges/lunges
*partners switch after each round

WOD 10 – “double & single”
for time
100 double unders/singles x 2
50 db snatches 20/15/10kg
100 double unders/singles x 2
50 db hang clean & jerks

WOD 22.12.2018

a) in teams of 3 for time
150 wall balls 20/14
30 synchronized burpees
150 alt. db snatches 20/15
30 synchronized burpees
150 db hang clean and jerks 20/15
30 synchronized burpees
150 med ball cleans 20/14

WOD 21.12.2018

a) “Jack”
amrap 20min
10 push press 50/35
10 swings 24/16
10 box jumps 60/50

compare to 04.08.2017

b) complete 150 reps in total in the following order
strict toes to bar
hollow rocks
v-ups
barbell sit ups 20/15
ab mat sit ups
*everytime the athletes have to break, they have to move on to the next movement!

WOD 20.12.2018

a) 5 back squats @87,5%
3 back squats @92,5%
1 back squat @97,5%
5 back squats @90%
3 back squats @95%
1 back squat @100%

b) amrap 12min
15 sumo deadlift high pulls 40/30
18 alt. frontrack lunges 40/30
21 push ups

FITNESS
a) 5 sets
3-5 front squats (climbing)
10-12 single leg glute bridges on foam roller

b) amrap 15min
15 kb high pulls 24/16
18 alt kb goblet lunges 24/16
21 push ups