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WOD 17.04.2019

a) 6 supersets (on every 3min)
6 deadlifts (start @60% and climb up to a moderate+ weight)
max strict handstand push ups

scaled elevated hspu, hspu from box

b) amrap 12min
2,4,6,8,10,12… etc reps of
sumo deadlift high pulls 40/30
push press 40/30
box jump overs 60/50

scaled 30/20

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

b) 3 rounds for time
15 sumo deadlift high pulls 35/25
15 push press 35/25
15 box jumps 60/50

WOD 16.04.2019

a) 5 sets
5 bench press @70-80%
*70% of ME chin ups between the sets (1st set is ME)

scaled 5 eccentric chin ups

b) for time
90 double unders
42 swings 24/16
42 sit ups
90 double unders
30 swings 24/16
30 sit ups
90 double unders
18 swings 24/16
18 sit ups
90 double unders

FITNESS
a) 5 sets
5-7 bench press (climbing)
max chin ups

b) for time
50,40,30,20,10 reps of
double unders
swings 16/12
sit ups

WOD 15.04.2019

a) 1rm front squat

b) 3 rounds for time
500m row
30 wall balls 20/14
15 toes to bar

scaled 14/10, leg raises

FITNESS
a) 4 sets
4-6 front squats (climbing)
10-12 db bent over rows

b) 3 rounds of
amrap 3min
250m row
20 wall balls 20/14
max toes to bar

rest 3min

WOD 14.4.2019

a) 5 rounds for time
400m run
20 db movements 15/10*

*1st db burpee deadlifts
2nd db burpee power cleans
3rd db burpee power clean and jerks
4th db burpee squat cleans
5th db devils press

b) tabata
side plank raises

WOD 13.4.2019

in teams of 2 for time
50,40,30,20,10 reps of

sumo deadlift high pulls 40/30
box jump overs 60/50
thrusters 40/30
pull ups

WOD 12.04.2019

a) emom 12min (climbing)
1.-4. 3 power snatches
5.-8. 2 power snatches
9.-12. 1 power snatch

b) amrap 18min
18/15cal row
12 burpees over the bar
9 power snatches 40/30

rx+ 50/35
scaled 30/20

FITNESS
a) 3 sets
10-12 single leg romanian db
deadlift/side
10-12 single arm seated db
press/side

b) 3 rounds of
amrap 3min
21/18cal row
15 burpees
max alt. db snatches 15/10

rest 3min

WOD 11.04.2019

a) 10-1 reps
strict handstand push ups
1-10 reps
strict toes to bar

scaled elevated handstand
push ups, straight leg raise

b) amrap 6min
10cal ski
10 ball slams 20/15

rest 3min

amrap 6min
10cal bike
10 hand release push ups

FITNESS
a) 5,4,3,2,1 reps
turkish get ups/side
b) 3 rounds for max reps
1min bike (cal)
1min kg high pulls 24/16
1min ski (cal)
1min hand release push ups
1min rest

WOD 10.04.2019

a) frontsquat
5@77,5%
1@87,5%
5@80%
1@90%
5@82,5%
1@92,5%

b) for time
100 double unders

then
5 rounds of
15 wall balls 20/14
30 sit ups

then
100 double unders

FITNESS
a) 5 sets
3-5 back squats (climbing)
10-12 three point db rows/side

b) amrap 15min
15 wall balls 20/14
30 sit ups
45 double unders

WOD 09.04.2019

“Roy”
5 rounds for time
15 deadlifts 100/70
20 box jumps 60/50
25 pull ups

FITNESS
5 rounds for time
15 deadlifts 70/50
20 box jumps 60/50
25 pull ups/ring rows

compare 14.11.2017

WOD 08.04.2019

a) 1rm shoulder press

b) 3 rounds for time
400m run
21 swings 24/16
12 push press 40/30

FITNESS
a) 5 sets
3-5 shoulder press (climbing)
max hanging L-sit

b) 3 rounds for time
400m run
21 swings 16/12
12 push press 30/20