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WOD 18.11.2019

a) emom 14min
1. 7 sumo deadlifts (@60% of 1rm deadlift)
2. 7 shoot through

b) 7 rounds for time
7 handstand push ups
7 swings 32/24
7 toes to bar

rx+ strict hspu’s
scaled elevated hspu’s, 24/16, kipping leg raises

FITNESS
a) 5 sets
5-7 sumo deadlifts (climbing)
5-7 shoot through

b) amrap 14min
7 push press 35/25
7 swings 24/16
7 toes to bar

WOD 17.11.2019

a) 5 giant sets (on every 3min)
15 db deadlifts
12 alt db lunges
9 db bent over rows
6 db shoulder press
*climbing in weight every round

b) amrap 15min
5 devils press 10/5
10 db thrusters 10/5
15 sit ups

WOD 16.11.2019

a) in teams of 3 for time
30 rounds for time
7/5cal ski
7 sumo deadlift high pulls 40/30
7 box jump overs 60/50

WOD 15.11.2019

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

b) 3 rounds for time
15 overhead squats 40/30
15 pull ups
15 burpees over the bar

WOD 14.11.2019

a) 5 sets
5 shoulder press
(start @70% of 1rm and climb up
to a heavy 5)

b) 3 rounds for max reps
1min push press 35/25
1min ball slams 20/15
1min bike (cal.)
3min rest

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

b) 4 rounds for max reps
1min push press 35/25
1min alt. db snatches 15/10
1min bike (cal.)
1min rest

WOD 13.11.2019

a) 5 sets
3 front squats (start @75% of 1rm and climb up to a heavy 3)

b) 5 rounds for time
50 double unders
15 front squats 40/30
10 toes to bar

rx+ 50/35
scaled 50 lateral jumps over narbell, 30/20, kipping leg raises

FITNESS
a) 3 sets
10-12 bulgarian split squats/side
10-12 three point kb rows/side
20-24 kb russian twists

b) for time
150 double unders

into
5 rounds of
10 toes to bar
15 kb goblet squats 24/16

into
150 double unders

WOD 12.11.2019

a) 5 sets (on every 2min)
3 power clean and jerks (start @75% of 1rm and climb up to a heavy 3)

b) for time
21,15,9 reps of
power cleans 60/40
handstand push ups

into
42,30,18 reps of
swings 24/16
push ups

scaled 40/30, seated db press, 16/12, kneeling push ups

WOD 11.11.2019

“CFG Open Workout 20.5”

for time
40 ring muscle ups
80cal row
120 wall balls 20/14

timecap 20min
scaled versions online

FITNESS

a) 5 sets
5-7 back squats (climbing)
max strict pull ups

b) 3 rounds of
amrap 3min
30/21cal row
max. wall balls 20/14

WOD 10.11.2019

a) 5 sets
5-7 shoot through
5-7 strict toes to bar

b) amrap 15min
15 wall balls 20/14
15 box jumps 60/50
15 burpees

WOD 09.11.2019

In teams of 2 for time

3000m row
200 alt. db box step ups 22,5/15
100 deadlifts 100/70
50 hanstand push ups
*partner holds handstand

scaled 15/10, 70/50, push ups
*partner holds top of push up