WOD 26.09.2018

a) 3 sets
10-12 bulgarian db split squats (heavy)
1-2 seated rope pulls (@ 0,5-0,75x BW)

b) amrap 12min
15 box jump overs 60/50
18 alt. db snatches 25/15
21 wall balls 20/14

rx+ 30/20, 30/20
scaled 15/10, 14/10

WOD 25.09.2018

a) 10 deadlifts @65%
max strict handstand push ups
8 deadlifts @70%
max strict handstand push ups
6 deadlifts @75%
max strict handstand push ups
4 deadlifts @80%
max strict handstand push ups
2 deadlifts @85%
max strict handstand push ups

rx+ deficit handstand push ups
scaled deadlift (climbing), rom, seated db press (@0,25-0,5x BW)

b) for time
100,80,60,40,20 reps
double unders
10,8,6,4,2 reps
ring muscle ups

scaled single unders (x3), burpee pull ups

WOD 23.09.2018

a) 3 sets
6 front squats (72,5%-77,5% of 1rm)
10-12 strict toes to bar

scaled straight leg raises, knee raises

b) 3 rounds for max reps
amrap 3min
20 swings 24/16
20 alt. jumping lunges
max cal ski

rest 3min

rx+ 32/24
scaled 16/12, alt. lunges

WOD 23.09.2018

a) 3 sets
10-12 bulgarian split squats
10-12 single arm renegate rows
10-12 turkish sit ups

b) for time
42,30,18 reps of
alt. db snatches 15/10
single arm db push press 15/10
21,15,9 reps of
toes to bar

WOD 21.09.2018

a) in teams of 2 for time
150/120cal row
*partner holds dead hang

then
150 burpees over the partner
*partner holds plank

then
150/120cal bike
*partner holds wall sit

WOD 21.09.2018

a) “Schmalls”
for time
800m run

then
2 rounds of
50 burpees
40 pull ups
30 pistols
20 swings 24/16
10 handstand push ups

then 800m run

WOD 20.09.2018

a) 5 sets
5 power cleans (70%-75% of 1rm)
max stationary dips

rx+ ring dips
scaled bench dips

b) amrap 15min
10 deadlifts 80/55
15 push ups
20 box jumps 60/50

rx+ 100/70
scaled 60/40

WOD 19.09.2018

a) 3-5 sets
1-2 handstand walks (10m)
10-12 kb bent over rows

scaled 10-12 nose to wall shoulder taps, wall climbs

b) 2 rounds for max reps
amrap 2min
20/15cal ski
max reverse sled drag 80/60 (10m)

rest 2min

amrap 2min
20/15cal bike
max farmers carry 32/24 (10m)

rest 2min

WOD 18.09.2018

a) 7 sets
3 back squats (75%-80% of 1rm)
max strict pull ups

b) amrap 7min
3,6,9,12… etc reps
thrusters 40/30
toes to bar

scaled 30/20, knee raises

WOD 17.09.2018

a) 4 sets
6 bench press (70%-75% of 1rm)
12 single leg romanian db deadlifts

b) for time
150 double unders

then
3 rounds of
15 sumo deadlift high pulls 40/30
15 burpees over the bar

then
150 double unders