2.9.2019 – Monday
WOD
“Rene”
7 rounds for time
400m run
21 walking lunges
15 pull ups
9 burpees
RX+ weighted vest
scaled jumping pull ups/ring rows
3.9.2019 – Tuesday
WOD
a) 6 sets
4 deadlifts (start @75% and climb up to 85%)
*ME stationary dips after each set
RX + strict ring dips
scaled bench dips
b) Death by Burpees
4.9.2019 – Wednesday
WOD
a) 4 sets:
snow angels 2x 2,5 kilo
Lu raises 2x 5 kilo
b) 21,15,9 reps for time
swings 24/16kg
push press 40/30kg
box jumps 24/20 kg
RX+ 32/24kg, 50/35 kg
scaled 16/12kg, 30/20kg
5.9.2019 – Thursday
WOD
a) Emom 12min
Min.1-4. 3 squat cleans (climbing)
Min.5-8. 2 squat cleans (climbing)
Min.9-12. 1 squat clean (climbing)
b) 3 rounds for time
15 squat cleans 50/35
15 toes to bar
400m run
Rx+60/45
6.9.2019 – Friday
WOD
a) 3 rounds for time
30 plate ground to overhead 20/15
40 plate overhead lunges 20/15
50 plate russian twists 20/15
60 Burpees to plate
Scaled:
3 rounds for time
20 plate ground to overhead 15/10
30 plate overhead lunges 15/10
40 plate russian twists 15/10
30 Burpees to plate
7.9.2019 – Saturday
WOD
In teams of 2 for time
150/120 cal ski erg
100 thrusters 40/30kg
100 sumo deadlift high pulls 40/30kg
100 burpees over the bar
150/120 cal bike
Rx+50/35 kilo
8.9.2019 – Sunday
WOD
a) 5 sets
5 bench press @70-80%
10 single leg romanian DB deadlifts/side
b) 4 rounds for time
15 double KB snatches 16/12kg
30 Abmat sit ups
45 double unders
Rx+20/16 kg
