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WOD 30.06.2019

a) 3-5 sets
20 alt. db floor press (top down)
20 db renegate rows
20 db russian twists

b) amrap 15min
5 devils press 15/10
10 db box step overs 60/50
15 sit ups

WOD 29.06.2019

In teams of 2 for max reps

2 rounds of:
3min burpees over the blocks
3min sled drag 80/60 (10m)
3min kb farmers carry 32/24 (10m)
3min dball carry 70/50 (10m)
3min standing sled pull 60/40 (10m)
3min yoke push (10m)

WOD 28.06.2019

a) 5 supersets (on every 3min)
6 deadlifts (@65-75% of 1rm deadlift)
12 alt. db lunges

b) 3 rounds for time
500m row
15 power cleans 50/35
15 ring dips

WOD 27.06.2019

a) 5 sets
5 shoulder press (start @ 70% of 1rm shoulder press)
10 three point db rows/side

b) 5 rounds for time
21 box jumps 60/50
15 push press 50/35
9 toes to bar

FITNESS

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

b) 5 rounds for time
21 box jumps 60/50
15 push press 35/25
9 toes to bar

WOD 26.06.2019

a) 5 giant sets (on every 3min)
5 front squats (start @60 of 1rm front squat)
5 back squats
10 broad jumps

b) for time
50/35cal bike
35 ball slams 20/15
20 slam ball box step overs 60/50
35 ball slams 20/15
50/35cal ski

FITNESS
a) 4 sets
6-8 back squats (climbing)
max strict toes to bar

b) emom 16min
1. 12/8cal bike
2. 20 wall balls 20/14
3. 12/8cal ski
4. 20 mountain climbers

WOD 25.06.2019

“Schmalls”
for time
800m run

then
2 rounds of
50 burpees
40 pull ups
30 alt. pistols
20 swings 24/16
10 handstand push ups

then
800m run

compare to 21.09.2018

FITNESS
for time
800m run

then
2 rounds of
50 burpees
40 pull ups/ring rows
30 alt. kb box step ups 60/50
20 swings 24/16
10 handstand push ups/hand release push ups

then
800m run

WOD 24.06.2019

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

b) 3 rounds for time
10 power snatches 40/30
20 sit ups
30 double unders
10 overhead squats 40/30
20 sit ups
30 double unders

rx+ 60/40, ghdsu’s
scaled 30/20, single unders (x3)

FITNESS
a) 3 sets
10-12 bulgarian split squats/side
10-12 single leg Romanian deadlifts/side
10-12 half kneeling db press/side

b) amrap 12min
20 alt. db snatches 15/10
30 sit ups
40 double unders
20 alt. db overhead lunges 15/10
30 sit ups
40 double unders

WOD 23.06.2019

a) 5 sets
4-6 shoot through
10-12 inverted ring rows

b) 5 rounds for time
15 swings 24/16
15 kb goblet squats 24/16
15 box jumps 60/50

c) amrap 5min (teams of 2)
10 hollow rocks
20 flutter kicks
partner holds top of push ups position

WOD 22.06.2019

In teams of 2 for time
3 rounds of
70/60cal bike
50 db deadlifts 20/15
40 db power cleans 20/15
30 db push press 20/15
20 db box step overs 60/50
10 devils press 20/15

WOD 21.06.2019

a) 5 sets
10 bench press
(start @ 60% of 1rm and climb up in weight)
*max chin ups between the sets

b) for time
25,20,15,10,5 reps of
ball slams 20/15
sit ups

into

5,10,15,20,25 reps of
hand release push ups
sit ups