WODs

teams of two
for time
60/50cal row
50 power snatches 40/30
40 pull ups
30 overhead squats 40/30
20 synchronized burpees over the bar
10 bar muscle ups
20 synchronized burpees over the bar
30 overhead squats 40/30
40 pull ups
50 power snatches 40/30
60/50cal row

scaled jumping pull ups, strict pull ups, 30/20

a) emom 10min
even: 5 push press moderate heavy @75%
odd: 30 sec chin over bar hold

b) for time
40 single arm kb hang clean & jerk 24/16
10 sit ups
30 single arm kb hang clean & jerk 24/16
20 sit ups
20 single arm kb hang clean & jerk 24/16
30 sit ups
10 single arm kb hang clean & jerk 24/16
40 sit ups

scaled 20/12

FITNESS
a) emom 10min
even. 5 push press
odd: 30 sec chin over bar hold

b) for time
40 kb swings
10 sit ups
30 kb swings
20 sit ups
20 kb swings
30 sit ups
10 kb swings
40 sit ups

a) deadlift 4/5
5x3 @86% of 3rm

b) emom 16min
1. 20/15cal ski
2. 6 single arm devils press 25/15
3. 15/10cal bike
4. 12 alt db overhead lunges 25/15

FITNESS
a) 5 sets
3 deadlifts
6 db turkish sit ups/ side

b) emom 16min
1. 20/15cal row
2. 6 single arm devils press
3. 15/10cal bike
4. 12 alt db overhead lunges

a) emom 10min
even: 4-6 strict pull ups
odd: 30-45 sec nose to wall handstand hold

b) for time
4 rounds
500/400m row
50 double unders
20 handstand push ups

scaled seated db press

FITNESS
a) emom 10min
even: 4-6 strict pull ups
odd: 30-45sec nose to wall handstand hold

b) emom 20min
1. 200/150m row
2. 30 double unders
3. 10 seated db press

a) 4 supersets
6 back squats heavy @78% of 1rm
6 broad jumps
3min rest

b) amrap 12min
12 wall balls 20/14
6 burpee box jump overs

FITNESS
a) 4 sets
6 back squats
6 tuck jumps

b) amrap 12min
12 wall balls
6 burpee box jump overs

a) 0:00-10:00min
"Elizabeth"
21,15,9 reps
power cleans 60/40
ring dips

compare to 22.08.2017

b) 10:00-20:00min
21,15,9 reps
push jerk 60/40
toes to bar

c) 20:00-30:00min
21,15,9 reps
barbell good mornings 20/15
bicep curls 20/15

scaled bench dips, leg raises, 40/30

FITNESS
a) 0:00-10:00min
21,15,9 reps
sumo deadlift high pulls
ring dips

b) 10:00-20:00min
21,15,9 reps
push press
toes to bar

c) 20:00-30:00min
21,15,9 reps
barbell good mornings
bicep curls