Blog

WOD 07.04.2019

a) 3 sets
10-12 half kneeling db press/side
10-12 single arm renegate rows/side
20-24 russian twists

b) for time
21,18,15,12,9,6,3 reps
kb high pulls 24/16
3,6,9,12,15,18,21 reps
burpees

WOD 06.04.2019

In teams of 2 for time
800m run

then
10 rounds of
10 pull ups
20 push ups
30 squats

then
800m run

WOD 05.04.2019

a) 6 sets
4 deadlifts @70-80%
*60% of ME strict handstand push up after each set (1st set is ME)

scaled max strict elevated handstand push ups (w/abmats or plates), 4 eccentric handstand push ups

b) amrap 12min
12 hang power cleans 40/30
12 push press 40/30
12 alt. overhead lunges 40/30

rx+ 50/35
scaled 30/20

FITNESS
a) 6 sets
6 deadlifts (climbing)
12 seated db press

b) 6 rounds for time
12 db hang clean and jerks 15/10
12 alt. db overhead lunges 15/10

WOD 04.04.2019

a) 5 rounds for time
7 chest to bar pull ups
14 alt. db snatches 22.5/15
21cal row

rx+ bar muscle ups, 30/20
scaled pull ups/jumping pull ups, 15/10

b) in teams of 2
amrap 7min
21 sit ups
*partner holds top of push up position

FITNESS
a) 5 sets
5-7 bench press (climbing)
10-12 single leg romanian db deadlifts/side

b) 3 rounds of
amrap 3min
21cal row
14 alt. db snatches 15/10
max pull ups/jumping pull ups

rest 3min

WOD 03.04.2019

a) front squat
5@75%
1@85%
5@77,5%
1@87,5%
5@80%
1@90%
*10-12 three point db rows/side

b) for time
50/35cal bike
30 db burpee box step overs 20/15
50/35cal ski

FITNESS
a) 5 sets
3-5 front squats (climbing)
10-12 db bent over rows

b) 4 rounds for max reps
1min bike (cal)
1min devils press 15/10
1min db box step ups 15/10
1min rest

WOD 02.04.2019

a) shoulder press
6@80%
4@85%
2@90%
6@82,5%
4@87,5%
2@92,5%
*60% of ME chin ups between the sets (1st set is ME)

scaled 4 eccentric chin ups (as slow as possible)

b) amrap 15min
30 double unders
15 swings 24/16
30 double unders
15 toes to bar

rx+ 32/24
scaled 16/12, single unders (x3), leg raises

FITNESS
a) 5 sets
3-5 shoulder press (climbing)
max chin ups

b) amrap 15min
30 double unders
15 swings 16/12
30 double unders
15 toes to bar/leg raises

WOD 01.04.2019

a) “Klepto”
4 rounds for time
27 box jumps 60/50
20 burpees
11 squat cleans 65/45

compare to 28.03.2018

b) tabata
side plank hold

FITNESS
a) amrap 20min
20 box jumps 60/50
20 burpees
20 medball cleans 20/14

b) tabata
side plank hold

WOD 31.03.2019

a) for time
75 swings 24/16
75 goblet squats 24/16
75 box jumps 60/50
*athletes can partition reps as needed

b) establish 6min
kb goblet wallsit hold 24/16
*each break is 20 hollow rocks penalty

WOD 30.03.2019

in teams of 2 for max reps
2 rounds of
3min burpees over the blocks
3min sled drag 80/60 (10m)
3min kb farmers carry 32/24 (10m)
3min dball carry 70/50 (10m)
3min standing sled pull 60/40 (10m)
3min yoke push (10m)

WOD 29.03.2019

a) shoulder press
6@77,5%
4@82,5%
2@87,5%
6@80%
4@85%
2@90%
*10-12 romanian db deadlifts btw. sets

b) 2 rounds of
200m run
20 db power cleans 20/15
200m run
20 alt. db frontrack lunges 20/15
200m run
20 db push press 20/15

FITNESS
a) 6 sets
4-6 shoulder press (climbing)
10-12 romanian db deadlifts btw sets

b) 2 rounds of
200m run
20 db power cleans 15/10
200m run
20 alt. db frontrack lunges 15/10
200m run
20 db push press 15/10