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WOD 28.02.2019

a) shoulder press
6@70%
4@75%
2@80%
6@72,5%
4@77,5%
2@82,5%
*1-2 rope climbs between sets

rx+ legless rope climb
scaled modified rope climb

b) amrap 15min
15 push press 40/30
30 double unders
15 toes to bar
30 double unders

rx+ 50/35
scaled 30/20, leg raises, single unders (x3)

FITNESS
a) 5 sets
3-5 shoulder press (climbing)
max inverted ring rows

b) amrap 15min
10 push press 30/20
30 double unders
10 toes to bar
30 double unders

WOD 27.02.2019

a) 10-1 reps
deadlifts @50% +20kg
strict ring dips

scaled stationary dips, bench dips

b) 21,15,9 reps for time
power cleans 60/40
box jumps 60/50

FITNESS
a) 5 sets
3-5 deadlifts (climbing)
10-12 bench dips

b) 21,15,9,15,21 reps for time
kb high pulls 32/24
box jumps 60/50

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11. & 12. Mai

WOD 26.2.2019

a) 5 sets
10-20m handstand walk
*60% of max effort strict pull ups after each set (1st set is max effort)

scaled 1-2 wall climbs + 10 shoulder taps, banded strict pull up

b) amrap 12min
20 alt. db snatches 20/15
20m db overhead walking lunges 20/15
20 shuttle runs (10m)

FITNESS
a) 5 sets
8-10 chin ups
16-20 alt seated db press (top down)

b) amrap 12min
20 alt. db snatches 15/10
20 alt. db overhead lunges 15/10
40 lateral jumps over db 15/10

WOD 25.02.2019

a) “CFG Open 19.1”
amrap 15min
19 wall balls 20/14
19cal row

scaled 14/10

rest 5min

b) amrap 15min (optional)
19 swings 24/16
19 burpees

scaled 16/12

FITNESS
a) “CFG Open 19.1”
amrap 15min
19 wall balls 20/14
19cal row

rest 5min

b) amrap 15min
19 swings 16/12
19 burpees

WOD 24.02.2019

a) 5 sets
5-7 back squats (climbing)
10-12 single arm renegate rows/side

b) amrap 12min
12 db hang clean and jerks 15/10
18 alt. db overhead lunges 15/10
24 db russian twists 15/10

WOD 23.02.2019

in teams of 2 for max reps
2 rounds of

amrap 4min
bike (cal)
*partner holds wall sit

rest 1 min

amrap 4min
kb high pulls 32/24
*partner holds dead hang

rest 1 min

amrap 4min
sit ups
*partner holds plank

rest 1 min

amrap 4min
hand release push ups
*partner holds top of push up

rest 1 min

WOD 22.02.2019

a) emom 10min
1-3 power snatches (climbing)

b) 5 rounds for time
10 burpees
15 ball slams 20/15
20 alt. slam ball lunges 20/15

FITNESS
a) 5 sets
5-7 sumo deadlifts (climbing)
1-2 wall climbs

b) amrap 15min
5 db burpee power cleans 15/10
10 db push press 15/10
20 alt. db frontrack lunges 15/10

WOD 21.02.2019

a) amrap 26min
40 wall balls 20/14
40 swings 24/16
40 box jumps 60/50
40 pull ups
30 wall balls 20/14
30 swings 24/16
30 box jumps 60/50
30 toes to bar
20 wall balls 20/14
20 swings 24/16
20 box jumps 60/50
20 chest to bar pull ups
10 wall balls 20/14
10 swings 24/16
10 box jumps 60/50
max bar muscle ups

scaled jumping pull ups, leg raises, jumping chest to bar, burpee pull ups/jumping pull ups

FITNESS
a) 5 sets
10-12 bulgarian split squats/side
1-2 rope climbs

b) 45,30,15 reps for time
wall balls 20/14
swings 24/16
box jumps 60/50

WOD 20.02.2019

a) 1rm shoulder press

b) emom 20min
1. 15/10cal row
2. 6 shoot through
3. 20 alt. db snatches 22,5/15
4. rest

FITNESS
a) 5 sets
3-5 shoulder press (climbing)
max inverted ring rows

b) 4 rounds for max reps
1min row (cal)
1min shoot through
1min alt. db snatches 15/10
1min rest