WOD 30.11.2018

a) 6 back squats @75%
4 back squats @80%
2 back squats @85%
6 back squats @77,5%
4 back squats @82,5%
2 back squats @87,5%

b) 21,15,9 reps for time
overhead squats 50/35
toes to bar

rx+ 60/40
scaled 30/20, knee raises

c) tabata
side plank raises

FITNESS
a) 3 sets
10-12 bulgarian split squats/side
10-12 single arm renegate rows/side
20-24 side plank raises

b) for time
21,15,9 reps of
goblet squats 24/16
toes to bar

into
42,30,18 reps of
air squats
sit ups

WOD 29.11.2018

a) emom 12min
1. 3 deadlifts @80-85%
2. 30-60 double unders

b) amrap 3min
20/15cal bike
20 sumo deadlift high pulls 40/30
max push ups

rest 3min

amrap 3min
20 sumo deadlift high pulls 40/30
20 push ups
max cal bike

rest 3min

amrap 3min
20 push ups
20/15cal bike
max sumo deadlift high pulls 40/30

scaled 15/10cal bike, 30/20, kneeling push ups

FITNESS
a) 3 sets
10-12 single leg romanian db deadlifts
10-12 half kneeling db press

b) amrap 15min
15 push ups on db’s 15/10
30 double unders
15 db power cleans 15/10
30 double unders

WOD 28.11.2018

a) “Hildy” for time
100cal row
75 thrusters 20/15
50 pull ups
75 wall balls 20/14
100cal row

compare to 16.08.2017

FITNESS
a) 4 sets
8 front squats (climbing)
10-12 pull ups

b) for max reps
1min wall balls 20/14
1min row (cal)
1min rest
2min wall balls 20/14
2min row (cal)
2min rest
3min wall balls 20/14
3min row (cal)

WOD 27.11.2018

a) emom 9min
1-3 power cleans (climbing to a heavy single)

b) amrap 7min
3,6,9,12… etc reps
power cleans 60/40
ring dips

scaled 40/30, bench dips

c) amrap 5min
burpees over the bar
*emom 15 sit ups

FITNESS
a) 6 sets
3 sumo deadlifts (climbing)
12-15 kb/db floor press

b) amrap 12min
9 burpees
18 swings
36 sit ups

WOD 26.11.2018

a) 10 shoulder press @60%
8 shoulder press @65%
6 shoulder press @70%
4 shoulder press @75%
2 shoulder press @80%
*10-12 db bent over rows after each set

b) 30,20,10 reps for time
alt. db snatches 25/15
alt. db overhead lunges 25/15
box jumps 60/50

FITNESS
a) 5 sets
6 shoulder press (climbing)
12 db bent over rows

b) 30,20,10 reps for time
alt. db snatches 15/10
alt. db overhead lunges 15/10
box jumps 60/50

WOD 25.11.2018

a) for time
5 rounds
21 kb high pulls 24/16
12 burpees

into

5 rounds
21 goblet squat 24/16
12 pull ups

b) tabata
hollow rock/hold
arch rock/hold

WOD 24.11.2018

im teams of two for time
100cal row/bike
100 devils press 15/10
100cal row/bike
100 db box step overs 15/10

WOD 23.11.2018

a) 4 sets
5 deadlifts @ 75-80%
50% max strict stationary dips*

*1st set of dips is a max effort to evaluate 50%

rx+ ring dip
sc bench dip

b) for time
5,4,3,2,1 rounds
3 deadlifts 80/60
6 push ups
9 squats
1min rest between sets

rx+ 100/70
sc 60/40, knee push ups

FITNESS
a) 4 sets
5 moderate heavy deadlifts
10-15 bench dips

b) for time
5,4,3,2,1 rounds
3 deadlifts 50/35
6 push ups
9 squats
1min rest between sets

WOD 22.11.2018

a) emom 10min
1 power snatch +
1 hang power snatch

b) amrap 8min
hang power snatches 30/20
25 double unders for each break

rx+ 40/30
sc 20/15

c) amrap 8min
sit ups
emom 5 strict pull ups

rx+ strict c2b
sc ring row

FITNESS
a) emom 10min
1. 10 db snatches
2. 10 db hang clean & jerks

b) amrap 15min
10 plate ground to overhead 20/15
20 sit ups
40 rope jumps

WOD 21.11.2018

a) work up to a moderate complex from the floor within 10min
1 press +
2 push press +
3 push jerk

b) amrap 15min
30 front squats 60/40
25 burpees over the bar
20 push jerks 60/40
15 burpees over the bar
10 thrusters 60/40
5 burpees over the bar
amrap clusters 60/40

rx+ 70/50
sc 40/30

FITNESS
a) work up to a moderate complex from the floor within 10min
2 press + 4 push press + 6 front squats

b) 30,20,10 reps for time
thrusters 30/20
burpees overs the bar