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WOD 20.06.2019

a) 5 sets
5 back squats (start @ 70% of 1rm and climb up in weight)

b) for time
150 double unders

then
5 rounds of
20/15cal row
20 wall balls 20/14

then
150 double unders

rx+ 30/20
scaled 14/10, single unders (x2)

FITNESS
a) 5 sets
10-12 bulgarian split squats/side
10-12 single arm renegate rows/side

b) 4 rounds for max reps
1min wall balls 20/14
1min row
1min double unders
1min rest

WOD 19.06.2019 "Tumilson"

a) “Tumilson”
8 rounds for time
200m run
11 db burpee deadlifts 25/20

compare to 01.08.2018

b) amrap 8min (teams of 2)
100m db farmers carry 25/20
*partner holds plank


FITNESS
a) 8 rounds for time
200m run
11 db burpee deadlifts 15/10

b) tabata
side plank raises

c) tabata plank hold

WOD 18.06.2019

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

b) amrap 6min
3,6,9,12… etc reps
front squats 40/30
pull ups

rest 3min

c) amrap 6min
3,6,9,12… etc reps
push press 40/30
toes to bar

rx+ 50/35, chest to bar pull ups
scaled 30/20, jumping pull ups/straight leg raise

FITNESS
a) 5 sets
3-5 front squats (climbing)
max strict toes to bar

b) amrap 12min
3,6,9,12… etc reps of
push press 40/30
front squats 40/30
pull ups

WOD 17.06.2019

a) 5,4,3,2,1 reps
sumo deadlifts (start @60-70% of 1rm deadlift and climb up to a heavy single)
*max strict handstand push ups after each set

scaled elevated or eccentric handstand push ups

b) for time
42,30,18 reps of
alt. db snatches 20/15
21,15,9 reps of
burpee box jump overs 60/50

rx+ 25/17,5
scaled 15/10

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

b) for time
42,30,18 reps of
alt. db snatches 15/10
21,15,9 reps of
burpee box jumps 60/50

WOD 16.06.2019

a) 20 turkish get ups

b) amrap 20min
20 kb high pulls 24/16
20 box jumps 60/50
20 alt. kb goblet lunges 24/16
20 burpees

WOD 15.06.2019

teams of 2 for time
1000m row
100 man makers 20/15
1000m ski

WOD 14.06.2019 “Mr. Joshua”

“Mr. Joshua”
5 rounds for time
400m run
30 sit ups
15 deadlifts 110/75

WOD 13.06.2019

a) 10,8,6,4,2 reps
shoulder press (start @60% and climb up to a heavy double)
*1-2 rope climbs after each set

rx+ legless rope climbs
scaled modified rope climb/rope body rows

b) 21,15,9 reps for time
pull ups
push press 40/30
burpee box jumps 60/50

rx+ c2b pull ups, 50/35
scaled jumping pull ups/banded pullups/ring rows, 30/20

FITNESS
a) 5 sets
4-6 shoulder press (climbing)
10-12 inverted ring rows

b) 21,15,9 reps for time
pull ups/jumping pull ups
push press 35/25
burpees over the bar

WOD 12.06.2019

a) 9 sets
1.-3. 3 overhead squats (climbing)
4.-6. 3 front squats (climbing)
7.-9. 3 back squats (climbing)

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

rx+ 25/17.5
scaled 15/10, single unders (x3)

FITNESS
a) 3 sets
10-12 bulgarian split squats/side
10-12 single leg romanian deadlifts/side
10-12 side plank raises/side

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

WOD 11.06.2019

a) amrap 15min (for quality)
2,4,6,8,10… etc reps
strict toes to bar
*handstand walk (7,5m) after each set

rx+ hswlk (15m)
scaled straight leg raises, wall climb

b) amrap 15min
150m slam ball carry 20/15
15 ball slams 20/15
15 hand release push ups

FITNESS
a) amrap 15min
2,4,6,8,10… etc reps
strict toes to bar
wall climbs

b) amrap 15min
150m medball carry 20/14
15 medball cleans 20/14
15 hand release push ups