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WOD 08.11.2019

a) 10 rounds for time
5 chest to bar pull ups
10 devils press 15/10
15 sit ups

rx+ bar muscle ups, 20/15,
scaled pull ups/jumping pull ups 10/5

b) tabata
side plank raises

WOD 07.11.2019

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

b) for time
50,40,30,20,10 reps of
double unders
med ball cleans 20/14

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

b) for time
50,40,30,20,10 reps of
double unders
25,20,15,10,5 reps of
med ball cleans 20/14

WOD 06.11.2019

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

b) 3 rounds for time
21cal row
15 burpees over the bar
9 power snatches 50/35

rx+ 60/40
scaled 40/30

FITNESS
a) 3 sets
10-12 single leg Romanian db deadlifts/side
10-12 half kneeling db press/side
20-24 db russian twists

b) for max reps
3min row (cal)
3min burpees
3min alt. db snatches 15/10
2min row (cal)
2min burpees
2min alt. db snatches 15/10
1min row (cal)
1min burpees
1min alt. db snatches 15/10

WOD 05.11.2019

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

b) amrap 3min
20/15cal bike
20/15cal ski
max shuttle runs (10m)

rest 3min

amrap 3min
20/15cal ski
20 shuttle runs (10m)
max cal. bike

rest 3min

amrap 3min
20 shuttle runs (10m)
20/15cal bike
max cal ski

WOD 04.11.2019

“CFG Open Workout 20.4”
for time
30 box jumps 60/50
15 clean and jerks 43/29
30 box jumps 60/50
15 clean and jerks 61/38
30 box jumps 60/50
10 clean and jerks 83/52
30 alt. pistols
10 clean and jerks 102/65
30 alt. pistols
5 clean and jerks 124/79
30 alt. pistols
5 clean and jerks 142/93

timecap 20min

scaled versions online

FITNESS
a) for time
3 rounds of
30 box jumps 60/50
30 db hang clean and jerks 15/10

into
3 rounds of
30 alt. db box step ups 15/10
15 double db hang clean and jerks 15/10

b) tabata
hollow hold

WOD 03.11.2019

a) 20 turkish get ups

b) 5 rounds for max reps
1min medball cleans 20/14
1min box jumps 60/50
1min medball russian twists 20/14
1min rest

WOD 02.11.2019

in teams of 2 for time

150/120cal bike

120 alt. db snatches 22,5/15
120 alt. db overhead lunges 22,5/15
120 db hang clean and jerks 22,5/15

150/120cal ski

WOD 01.11.2019

a) 5 sets
5 sumo deadlifts
(start @70% of 1rm deadlift and work up to a heavy 5)
*60% of ME stationary dip after each set (1st set is ME)

b) 3 rounds for time
15 sumo deadlift high pulls 40/30
15 burpees over the bar

WOD 31.10.019

a) emom 10min
1 cluster (climbing)

b) for time
27,21,15,9 reps of
row (cal)
thrusters 40/30
pull ups

rx+ chest to bar pull ups
scaled 30/20, jumping pull ups

FITNESS
a) 5 sets
3-5 back squats (climbing)
max inverted ring rows

b) for time
27,21,15,9 reps of
thrusters 35/25
pull ups/jumping pull ups

WOD 30.10.2019

a) 5 rounds for time
30 box jumps 60/50
30 swings 24/16
30 sit ups

rx+ 60/40, 32/24, ghdsu’s
scaed 40/30, 16/12

b) tabata
push ups

FITNESS
a) 5 sets
3-5 bench press (climbing)
10-12 single leg romanian kb deadlifts/side

b) for time
50,35,20 reps of
box jumps 60/50
swings 24/16
sit ups