Blog

WOD 26.10.2017

a) deadlift
5-3-1+@75-85-95%(of 90% of 1RM+5 kg)

b) 40,30,20,10 reps for time
kb swings 24/16
box jumps 60/50

WOD 25.10.2017

a) back squat
5-3-1+ @ 75-85-95% (of 90% of (1RM + 5kg))

b) 3 rounds for time
500m row
21 wall balls 20/14
12 handstand push ups

WD 24.10.2017

a) 6rm bench press

b) amrap 12min
40 double unders
20 sit ups
10 power cleans 60/40

WOD 23.10.2017

a) work up to a heavy squat snatch
b) "Josh" for time
21,15,9 overhead squats 40/30
42,30,18 reps
pull ups

WOD 22.10.2017

a) 20 turkish get ups

b) 4 rounds for max reps
(40sec on/20sec off)
bike (cal)
sit ups
ring rows
push ups

WOD 21.10.2017

In teams of 2 for time

150 wall balls 20/14
150 sumo deadlift high pulls 40/30
150 box jumps 60/50
150 push presses 40/30
150 cal row

*athletes must switch every 15 reps!

WOD 20.10.2017

a) from 0:00-10:00
21,15,9 reps for time
hang power snatches 40/30
ring dips

b) from 10:00-20:00
21,15,9 reps for time
hang power cleans 40/30
burpees over the bar

c) from 20:00-30:00
21,15,9 reps not for time
barbell good mornings
hollow rocks

WOD 19.10.2017

a) shoulder press
3-3-3+ @ 70-80-90%(90% of (1 RM +2,5 kg))

b) for time
100,80,60,40,20 reps
double unders
10,8,6,4,2 reps
manmakers 20/15

WOD 18.10.2017

a) deadlift
3-3-3+ @ 70-80-90% (of 90% of (1RM + 5kg))

b) 3 rounds for max reps
1min bike (cal)
1min box jump overs 60/50
1min ski (cal)
1min KB swings 24/16
1min rest

WOD 17.10.2017

a) back squat
3-3-3+ @ 70-80-90% (of 90% of (1RM + 5kg))

b) 3 rounds for time
400m run
20 overhead squats 40/30
20 toes to bar