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WOD 06.10.2018

a) in teams of 2 for time

30 rounds of
5 burpees over the bar
4 deadlifts 70/50
3 hang power cleans 70/50
2 push jerks 70/50
*partners switch after each completed round

WOD 05.10.2018

a) 5 back squats @75%
max strict toes to bar
4 back squats @80%
max strict toes to bar
3 back squats@85%
max strict toes to bar
2 back squats @90%
max strict toes to bar
1 back squat @ 95%
max strict toes to bar

scaled straight leg raise, knee raise

b) amrap 15min
10,20,30,40,50… etc reps
ball slam 20/15
sit ups
double unders

scaled 15/10, single unders (x3)

WOD 04.10.2018

a) 4 sets
6 shoulder press (75%-80% of 1rm)
12 romanian db deadlifts

b) 2 rounds for max reps
amrap 2min
20/15cal bike
max sumo deadlifts high pulls 40/30

rest 2min

amrap 2min
20/15cal bike
max push press 40/30

rest 2min

rx+ 25/20, 50/35
scaled 15/10, 30/20

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WOD 02.10.2018

a) “Lynne”
5 rounds for max reps
bench press (bodyweight)
pull ups

compare to 03.04.2017

scaled bench press (0,75x/0,5x bodyweight), banded pull ups, ring rows

b) for time
50/35cal row
40 burpees
50/35cal ski

WOD 01.10.2018

a) 3 sets
6 deadlifts (75%-85% of 1rm)
9-12 kb goblet box step ups/side

b) amrap 15min
15 wall balls 20/14
15 box jumps 60/50
15 swings 24/16

rx+ 30/20, 32/24
scaled 14/10, 16/12

WOD 30.09.2018

a) 3 sets
10-12 goblet cossack squats
10-12
inverted ring rows
10-12 db side plank rotations/side

b) 5 rounds for time
15 plate ground to overhead 20/15
12 alt. plate overhead lunges 20/15
9 burpees on plate

WOD 29.09.2018

a) in teams of 2 for max reps
from 0:00-10:00
120/90cal bike
max clean and jerks 40/30

from 10:00-20:00
100/75cal bike
max clean and jerks 50/35

from 20:00-30:00
80/60cal bike
max clean and jerks 60/40

WOD 28.09.2018

a) 5 sets
5 bench press (75%-80% of 1rm)
10-15 hip extensions

b) amrap 14min
20 pull ups
30 push ups
40 sit ups
50 squats

WOD 27.09.2018

a) “Jerry”
for time
1mile run
2km row
1mile run