WOD 31.01.2019

a) 20,15,10,10 reps
deadlifts @50%
handstand push ups

scaled seated kb press

b) amrap 16min
20 swings 24/16
20 shuttle runs (10m)
20m kb goblet walking lunges 24/16
20 shuttle runs (10m)
20 sit ups

WOD 30.01.2019

4 bench press @80-85%
1-2 rope climbs btw. sets

rx+ legless rope climbs
scaled modified rope climb

b) emom 12min
1. 10 burpee box jump overs 60/50
2. 20 db hang clean and jerks 22,5/15
3. rest

FITNESS
a) 5 sets
4-6 bench press (climbing)
10-12 inverted ring rows

b) amrap 15min
10,20,30,40,50… etc reps of
db hang clean and jerks 15/10
*15 bupree box jumps 60/50 after each round

WOD 29.01.2019

a) back squat
10@64%
8@68%
6@72%
10@66%
8@70%
6@74%

b) 3 rounds of
amrap 2min
15 medball cleans 20/14
20/15cal ski
max medball cleans 20/14

rest 2min

FITNESS
a) 5 sets
5-7 back squats (climbing)
max strict pull ups

b) for time
150 medball cleans 20/14
*e2mom 20 sit ups

WOD 28.01.2019

a) amrap 20min
8 toes to bar
10 alt. db snatches 22,5/15
14/12cal row

scaled knee raises, 15/10

b) 3 sets
10-15 single arm db renegate rows/side
10-15 half kneeling db press/side

FITNESS
a) 3 sets
10-15 single arm db renegate rows/side
10-15 half kneeling db press/side
30sec side plank hold

b) 5 rounds for time
1min row (cal)
1min alt.

WOD 27.01.2019

a) 5 sets
5-7 shoot through
10-12 inverted ring rows

b) for max reps
1min bike (cal)
1min db hang clean and jerks 15/10
1min plate overhead lunges 15/10
2min bike (cal)
2min db hang clean and jerks 15/10
2min plate overhead lunges 15/10
3min bike (cal)
3min db hang clean and jerks 15/10
3min plate overhead lunges 15/10

WOD 26.01.2019

in teams of 2 for time

50, 40, 30, 20, 10 reps of
pull ups
power snatches 35/25
box jumps 60/50

*15 synchronized burpees after each round!

WOD 25.01.2019

a) from 0:00-18:00
“CFG Open 15.5”
27,21,15,9 reps for time
row (cal)
thrusters 40/30

compare to 25.01.18

scaled 30/20

b) from 18:00-30:00
1rm squat clean

FITNESS
a) 4 sets
4-6 front squats (climbing)
max chin over the bar hold

b) for max reps
amrap 2min
27 thrusters 30/20
max cal row

rest 2min

amrap 2min
21 thrusters 30/20
max cal row

rest 2min

amrap 2min
15 thrusters 30/20
max cal row

rest 2min

amrap 2min
9 thrusters 30/20
max cal row

WOD 24.01.2019

a) bench press
5@72,5%
2@82,5%
5@75%
2@85%
5@77,5%
2@87,5%
*10-12 db bent over rows between the sets

b) 3 rounds for max reps
1min ball slams 20/15
1min sit ups
1min alt. jumping lunges
1min kb high pulls 32/24
1min ski (cal)
1min rest

FITNESS
a) 5 sets
3-5 bench press (climbing)
10-12 db bent over rows

b) 3 rounds for max reps
1min ski (cal)
1min kb high pulls 24/16
1min alt. jumping lunges
1min sit ups
1min rest

WOD 23.01.2019

a) back squats
10@62%
8@66%
6@70%
10@64%
8@68%
6@72%

b) amrap 14min
50 wall balls 20/14
40 swings 24/16
30 box jump overs 60/50
20 toes to bar

scaled 14/10, 16/12, kipping knee raises

FITNESS
a) 5 sets
6-8 back squats (climbing)
max strict toes to bar

b) amrap 15min
15 wall balls 20/14
15 swings 24/16
15 box jumps 60/50

WOD 22.01.2019

a) emom 12min
1. 8 deadlifts @60%
2. 8 handstand push ups

b) amrap 3min
20/15cal bike
15 burpees over the bar
max power cleans 60/40

rest 3min

amrap 3min
20/15cal bike
15 burpees over the bar
max power cleans 70/47.5

rest 3min

amrap 3min
20/15cal bike
15 burpees over the bar
max power cleans 80/55

scaled 15/10cal, 40/30, 50/35, 60/40