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WOD 15.10.2018

a) for time
1000m row
50 push press 40/30
50 pull ups

750m row
35 push press 40/30
35 chest to bar pull ups

500m row
20 push press 40/30
20 bar muscle ups

scaled 30/20, jumping pull ups

WOD 14.10.2018

a) from 0:00-20:00
“Donny”
21,15,9,9,15,21 reps for time
deadlifts 100/70
burpees

compare to 10.11.2014

b) from 20:00-30:00
“Annie”
50,40,30,20,10 reps for time
double unders
sit ups

compare to 02.05.2017

WOD 14.10.2018

a) 3 sets
10-12 half kneeling db press/side
10-12 chin ups
20-24 db russian twists

b) amrap 15min
5,10,15,20,25…etc reps
db power cleans 15/10
db front squats 15/10
box jump overs 60/50

WOD 13.10.2018

a) in teams of 2 for time

15/15cal bike/row
50 ball slams 20/15
50 toes to bar

15/15cal bike/row
40 ball slams 20/15
40 toes to bar

15/15cal bike/row
30 ball slams 20/15
30 toes to bar

15/15cal bike/row
20 ball slams 20/15
20 toes to bar

15/15cal bike/row
10 ball slams 20/15
10 toes to bar

WOD 12.10.2018

a) for time
75 wall balls 20/14
60 alt. db snatches 25/15
45 sit ups
30 burpee box jumps 60/50
45 sit ups
60 db hang clean and jerks 25/15
75 medball cleans 20/14

rx+ 30/20, 30/20, GHDSU’s
scaled 14/10, 15/10

WOD 11.10.2018

a) emom 9min
5 power cleans @65%
10 push ups

scaled 3 power cleans, 6 push ups/kneeling push ups

b) 3 rounds for time
50 double unders
15 front squats 50/35
50 double unders
15 pull ups

rx+ 60/40, chest to bar pull ups
scaled 40/30, jumping pull ups, single unders (x3)

WOD 10.10.2018

a) 4 sets
8 behind the neck shoulder press @60%
12 db rows/side

b) 2 rounds of
amrap 3min
20 push press 40/30
30/20cal ski
max reps push press 40/30

rest 3min

scaled 30/20, 20/15cal

WOD 09.10.2018

a) “Christine”
3 rounds for time
500m row
12 deadlifts (bodyweight)
21 box jumps 60/50

compare to 19.04.2017

scaled deadlifts (0,75x/0,5x BW)

b) 3 sets
10-12 sumo stance barbell good mornings
10-12 barbell box step ups/side

WOD 08.10.2018

a) emom 10min
3 squat snatches @70%

b) 10,9,8,7,6,5,4,3,2,1 reps for time
overhead squats 40/30
burpees over the bar

rx+ 50/35
scaled 30/20

WOD 07.10.2018

a) 3 sets
10-12 seated db press
10-12 renegate rows
10-12 seated pike compressions

b) for time
3 rounds of “Cindy”
5 pull ups
10 push ups
15 squats

then
400m run

then
3 rounds of “Cindy”
5 pull ups
10 push ups
15 squats

then
400m run

then
3 rounds of “Cindy”
5 pull ups
10 push ups
15 squats