Blog

04.09.2019

a) “GTD Q3”
amrap 20min
5 strict pull ups
10 push ups
15 squats

b) 3 sets
30sec plank
30sec side plank (left)
30sec plank
30sec side plank (right)
30sec plank
rest 1:15min

WOD 03.09.2019

5 rounds for time
400m run
30 swings 24/16
30 sit ups

rx+ 32/24, ghdsu’s

FITNESS

5 rounds for time
400m run
30 swings 24/16
30 sit ups

WOD 02.09.2019

a) work up to a heavy complex of
1 power clean + 1 hang squat clean + 1 push jerk

b) “GTD Q2”
5 rounds for time
12 deadlifts 70/47,5
9 front squats 70/47,5
6 shoulder to overhead 70/47,5

FITNESS
a) 5 sets
5-7 deadlifts (climbing)
10-12 seated db press

b) amrap 15min
12 swings 24/16
9 goblet squats 24/16
6 burpees to target (pull up bar)

WOD 01.09.2019

a) 5 sets
3 turkish get ups/side
9-12 inverted ring rows

b) 3 rounds for time
400m run
21 swings 24/16
12 burpee box jumps 60/50

WOD 31.08.2019

In teams of 2 for time
2000m row
50 front squats 60/40
50 pull ups

1500m row
40 front squats 60/40
40 toes to bar

1000m row
30 front squats 60/40
30 chest to bar pull ups

500m row
20 front squats 60/40
20 bar muscle ups

WOD 30.08.2019

a) 5 sets
5 bench press (start @70% and work up to a heavy 5)

b) 5 rounds for time
150m db farmers carry 20/15
12 db deadlifts 20/15
9 db hang power cleans 20/15
6 db push press 20/15

WOD 29.08.2019

a) emom 9min
1.-3. 3 hang power snatches + 3 overhead squats (climbing)
4.-6. 2 hang power snatches + 2 overhead squats (climbing)
7.-9. 1 hang power snatch + 1 overhead squat (climbing)

b) “Wodapalooza Individual Q1”
amrap 9min
3,6,9,12... etc reps of
hang power snatches 35/25
overhead squats 35/25
*30 double unders after each round

c) amrap 9min
3,6,9,12... etc reps
snatch grip behind the neck press (unloaded bar)
strict toes to bar

scaled straight leg raises

FITNESS
a) 3 sets
10-12 bulgarian split squats/side
10-12 single arm renegate rows/side
10-12 side plank raises/side

b) amrap 12min
2,4,6,8,10,12...etc reps of
alt. db hang snatches 15/10
alt. db overhead lunges 15/10
*20 double unders after each round

WOSD 28.08.2019

a) 10,8,6,4,2 reps
sumo deadlifts (start @60% of 1rm deadlift and climb up to a heavy double)
*60% of ME stationary dip after each set (first set is ME)

rx+ ring dips
scaled bench dips

b) amrap 6min
10/7cal ski
10 sumo deadlift high pulls 40/30

rest 3min

amrap 6min
10/7cal bike
10 push press 40/30

FITNESS
a) emom 12min
1. 6 sumo deadlifts (climbing)
2. 8-10 bench dips

b) 21,18,15,12,9,6,3 reps for time
sumo deadlift high pulls 35/25
push press 35/25

WOD 27.08.2019

a) 5 sets
5 back squats (start @70% and work up to a heavy 5)

b 5 rounds for time
200m run
10 pull ups
20 push ups
30 sit ups
40 squats

FITNESS
a) 5 sets
5-7 back squats (climbing)
max strict toes to bar

b) 5 rounds for time
200m run
10 pull ups
20 push ups
30 sit ups
40 squats

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