WODs

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

a) emom 12 min
even: 5 shoulder press 72%
odd: 30 sec parallette l-sit hold
scaled tuck-sit hold

b) for time
10-9-8-7-6-5-4-3-2-1 reps
db burpees 22,5/15
toes to bar

scaled 15/10

FITNESS
a) emom 12 min
even: 5 shoulder press
ode: 30 sec parallette tuck sit hold

b) for time
10-9-8-7-6-5-4-3-2-1 reps
db burpees
toes to bar

a) 3 sets
10 bulgarian split squats
10 single leg db romanian deadlifts
10 db turkish sit ups

b) for time
50,40,30,20,10 reps
medball cleans
wall ball push press

in teams of two for total reps
amrap 30min
90 cal row
60 ball slams 20/15
30 synchro burpees
90 cal bike
60 slam ball lunges 20/15
30 synchro burpees
90 shuttle runs
60 slam ball sit ups 20/!5
30 synchro burpees