WODs

a) 5 sets
10-12 half kneeling db press/side
10-12 alt db renegade row
30 sec db side plank raises/side

b) 20-15-10-5 reps
db deadlifts
db hang power cleans
db push press
*10 burpees after each completed round

-

Endurance club #32
in teams of 3 for time

3 rounds of:
400m row
400m ski
(partner changes after each 400m)

into

90/60 cal bike

*repeat 3 times

scaled 300m row, 300m ski

in teams of two
for time

120/100 cal row
60 partner wall balls 30/20
60 alt db snatches 25/20
60 box jumps 60/50
80/65 cal row
40 partner wall balls 30/20
40 alt db snatches 25/20
40 box jumps 60/50
40/30 cal row
20 partner wall balls 30/20
20 alt db snatches 25/20
20 box jumps 60/50

a) 3 sets
4 weighted pull ups
30 sec nose to wall handstand hold

b) amrap 10 min
max cal ski
every 2min
10 sit ups
10 swings 24/16

2min rest

amrap 10 min
max cal bike
every 2 min
10 push ups
10 goblet squats 24/16

FITNESS
a) 4 sets
max strict pull ups
30 sec nose to wall handstand hold

b) amrap 10 min
max cal row
every 2min
10 push ups
10 swings

2min rest

amrap 10 min
max burpees
every 2 min
10 sit ups
10 air squats

a) work up to a heavy complex
power snatch + hang squat snatch

b) emom 20 min
1. 15 GHD hip extension
2. 20m sled pull 80/60
3. 40m waiters walk 25/15
4. 5 wall climbs

rx+ 100/80, 30/20

FITNESS
a) 4 sets
10 single arm db bench press/side
10 single arm db row/side

b) emom 20 min
1. 20 sit ups
2. 40m farmers carry
3. 40m waiters walk
4. 3 wall climbs

a) backsquat
5x5 @77,5% of 5rm

b) amrap 12 min
6 pull ups
9 thruster 40/30
12 burpees over the bar

rx+ chest to bar, 50/35
scaled jumping pull ups, 30/20

FITNESS
a) 5 sets
5 backsquats
10 db romanien deadlift

b) amrap 12 min
6 pull ups
9 thruster
12 burpees over the bar

a) for time
3 rounds
250m row
6 power clean (0,5 x bodyweight)
12 box jump overs 60/50

2 min rest

"Christine"
3 rounds
500m row
12 deadlifts (bodyweight)
21 box jumps 60/50

compare to 09.10.2018

rx+ power cleans (bodyweight)
scaled deadlifts (0,75x/0,5xBW)

FITNESS
a) 5 sets
5 deadlifts
10 alt step ups

b) emom 20 min
1. 12/10 sumo deadlift high pulls
2. 15/10 cal row
3. 15/10 box jumps