WOD 30.05.2019

Happy Father‘s Day

for time
100 manmaker 15/10

WOD 29.05.2019

a) 3 sets
5 front squats @70-75%
10 three point db rows/side

b) amrap 18min
24/21cal row
18 alt. db snatches 20/15
15 box jumps 60/50
12 toes to bar

rx+ 25/17,5
scaled 15/10, leg/knee raises

FITNESS
a) 3 sets
5-7 front squats (climbing)
10-12 single arm renegate rows

b) 5 rounds for max reps
1min row (cal)
1min alt. db snatches 15/10
1min box jumps 60/50
1min rest

WOD 28.05.2019

a) emom 12min
1.-4. 3 clean and jerks (climbing)
5.-8. 2 clean and jerks (climbing)
9.-12. 1 clean and jerk (climbing)

b) for time
50/35cal bike
30 clean and jerks 60/40
50/35cal ski

rx+ 70/50
scaled 50/30

FITNESS
a) 4 sets
6-8 deadlifts (climbing)
10-12 seated db press

b) emom 16min
1. 15/10cal bike
2. 20 db hang clean and jerks 15/10
3. 15/10cal ski
4. 20 sit ups

WOD 27.05.2019

a) “Murph”
for time
1mile run
100 pull ups
200 push ups
300 squats
1mile run

compare to 28.5.2018

*partition the pull ups, push ups and squats as needed, for example 5 rounds of 20,40,60 reps or 20 rounds of “Cindy”

rx+ unpartitioned w/ weighted vest
scaled jumping pull ups/ring rows, kneeling push ups

FITNESS
a) from 0:00-10:00
1mile run

b) from 10:00-30:00
“Cindy”
amrap 20min
5 pull ups
10 push ups
15 squats

c) from 30:00-40:00
1mile run

WOD 26.05.2019

a) 3 sets
10-12 seated db press
10-12 bent over rows
20-24 side plank raises

b) for time
25,20,15,10,5 reps of
swings 24/16
sit ups

rest 3min

then
5,10,15,20,25 reps of
sit ups
goblet squats 24/16

WOD 25.05.2019

in teams of 2 for time
30/30cal bike/row
120 ball slams 20/15
30/30cal bike/row
120 slam ball lunges 20/15
30/30cal bike/row
120 burpees over the slam ball
30/30cal bike/row
120 slam ball sit ups 20/15
30/30cal bike/row

WOD 24.05.2019

“Badger”

3 rounds for time
30 squat cleans 40/30
30 pull ups
800m run

FITNESS

3 rounds for time
30 medball cleans 20/14
30 pull ups/ring rows
800m run

WOD 23.05.2019

a) 5 sets
5 sumo deadlifts @70-80%
*60% of ME stationary dips after each set (1st set is ME)

rx+ ring dips
scaled bench dips

b) 21,15,9 reps for time
push press 40/30
sumo deadlift high pulls 40/30
burpees over the bar

FITNESS
a) 5 sets
4-6 sumo deadlifts (climbing)
4-6 shoot through

b) 3 rounds for time
15 push press 35/25
15 sumo deadlift high pulls 35/25
15 burpees over the bar

WOD 22.05.2019

a) 6 sets for quality (30sec on/30sec off)
max alt. pistols
max inverted ring rows

scaled box pistols, ring rows

b) amrap 12min
2,4,6,8,10,12 etc reps
box jump overs 60/50
toes to bar
wall balls 20/14

scaled kipping leg raises

FITNESS
a) 3-5 sets
10-12 bulgarian split squats/side
10-12 single arm renegate rows/side

b) amrap 15min
15 wall balls 20/14
15 box jumps 60/50
30 sit ups

WOD 21.05.2019

a) 6 sets
3 bench press (start @ 75% and climb up to a heavy triple)
*10-12 single leg romanian db deadlifts/side between sets

b) for time
90 double unders
30 db burpee deadlifts 15/10
90 double unders
20 db burpee power cleans 15/10
90 double unders
10 devils press 15/10
90 double unders

rx+ 20/15
scaled single unders (x3), 10/7,5

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

b) for time
90 double unders
45 db burpee deadlifts 15/10
90 double unders
30 db burpee power cleans 15/10
90 double unders
15 devils press 15/10
90 double unders