Sunday 21.01.24 wod: active movement day
Active Movement Day
30 Minute AMRAP
30 Cal Bike
60 KB Goblet March (30 each leg) (controlled) 53/35
30 Cal Row
60 Mountain Climbers (30 each leg)
Saturday 21.02.23 wod: traditional day
Traditional Day
Overhead Squat (from floor)
Every 2:00 Minutes For 5 Sets
6 Overhead Squat @60-65%
12-9-6-3
TTB
Overhead Squat 95/65
Friday 21.01.22 wod: open wod 17.1
Crossfit Open Workout 17.1
10 DB Snatch 50/35
15 Burpee Box Jump Overs 24/20
20 DB Snatch 50/35
15 Burpee Box Jump Overs 24/20
30 DB Snatch 50/35
15 Burpee Box Jump Overs 24/20
40 DB Snatch 50/35
15 Burpee Box Jump Overs 24/20
50 DB Snatch 50/35
15 Burpee Box Jump Overs 24/20
Time Cap 20 Minutes
Thursday 21.01.21 wod: row, double unders, sit ups, jump lunge, hand release push ups
2 Sets
100 Cal Row
80 Double Unders
60 Sit Ups
40 Jumping Lunges (20 each)
20 Hand Release Push Ups
Rest 4:00 Between Sets
Score Total Time
Wednesday 21.01.20 wod: Snatch, Strict Press
Snatch
6 Sets (heavier than previous week)
Power Snatch
Rest :30 Seconds
Squat Snatch
Rest 1:30
Strict Press
5×1
Build to a 1RM for day
Tuesday 21.01.19 wod: pull Ups, bike, burpees, ring rowS
Pull Up Capacity
10 Minute EMOM
6-9 Unbroken Pull Ups
*Scale Reps
*Scale Movement
20 Minute Bike For Calories
Every 2:00 Starting @0:00
5 Burpees
10 Ring Rows
Monday 21.01.18 wod: clean, deadlift, hang clean, push jerk
Cleans
6 Sets (heavier than previous week)
Power Clean
Rest :30 Seconds
Squat Clean
Rest 1:30
Little DT
Every 2 Minutes For 5 Sets
9 Deadlifts 155/105
6 Hang Cleans 155/105
3 Push Jerks 155/105
Sunday 21.01.17 wod: active recovery Day
Active Movement Day
6 Rounds For Time
30/24 Cal Assault Bike
20 Hand Release Push ups
10 Burpees to 6″” Target
Saturday 21.01.16 Wod: front squats, air squats, pull ups
Traditional Day
Front Squat (from floor)
Every 1:30 Minutes For 8 Sets
5 Front Squat @60-65%
8 Minute AMRAP
36 Air Squats
12 Pull Ups
Friday 21.01.15 wod: open workout 15.5
Open Work Out 15.5
27-21-15-9
Cal Row
Thruster 95/65