16.9.2019 – Monday
Wod
a) 5 supersets (on every 3min)
8 deadlifts @60%
16 alt. db lunges 22,5/15
b) for time
42,30,18 reps of
alt. db snatches 22,5/15
box jump overs 24/20″
Rx+30/22,5
17.9.2019 – Tuesday
Wod
a) 10-1 reps
stationary dips
1-10 reps
strict toes to bar
rx+ strict ring dips
scaled bench dips, straight leg raises
b) Amrap 6min
3,6,9,12,15 etc. reps of
row (cal.)
burpees over the rower
rest 3min
Amrap 6min
3,6,9,12,15 etc. reps of
ski/bike(cal.)
Kb swings 24/16
Rx+32/24
18.9.2019 – Wednesday
Wod
“Bulger”
10 rounds for time
150m run
7 chest to bar pull ups
7 front squats 60/40
7 handstand push ups
compare to 20.09.2016
scaled pull ups, 40/30, elevated hspu’s, seated db press
19.9.2019 – Thursday
Wod
a) 5,4,3,2,1 reps
shoulder press (start @70% and climb up to a heavy single)
*10-12 db bent over rows after each set
b) 5 rounds for time
10 db burpee deadlifts 22,5/15
20 db power cleans 22,5/15
30 abmat sit ups
Rx+30/22,5
Rx+ 20 Toes to bar
Scaled= 5 rounds for time
10 db burpee deadlifts 15/10
20 db hang power cleans 15/10
30 sit ups
20.9.2019 – Friday
Wod
a) Emom 12min
Min:1.-4. 3 power snatches (climbing)
Min:5.-8. 2 power snatches (climbing)
Min:9.-12. 1 power snatch (climbing)
b) For time
100,80,60,40,20 reps
double under’s
10,8,6,4,2, reps
overhead squats 60/40
Scaled= 1:40Min/1:20Min/1Min/40Sec/20Sec.Assaultbike
10,8,6,4,2, reps
Overhead or front squat 43/30
21.9.2019 – Saturday
Wod
In teams of 2 for time
10 rounds of
20 Sumo Deadlift high pulls 40/30
20 box jumps 24/20″
20 hand release push ups
*e5mom 200m partner run
Rx+50/35 & HSPU
22.9.2019 – Sunday
Wod
a) Amrap 4min
3 rounds of
5 devils press 22,5/15
10 alt db frontrack lunges 22,5/15
max cal row
rest 4min
Amrap 4min
2 rounds of
5 devils press 22,5/15
10 alt db frontrack lunges 22,5/15
max cal row
rest 4min
Amrap 4min
1 round of
5 devils press 22,5/15
10 alt db frontrack lunges 22,5/15
max cal row
b) tabata
flutter kicks
