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Wednesday
20
February 2019

WOD

12 min ALT EMOM 15 Wall Balls, 9/6 kg 15 Ball Slams, 20/15 kg 5 RFT 8 Handstand Push-ups 4 Squat Cleans, 60/40 kg 8 Chest-to-bar Pull-ups 4 Dumbbell men Maker, 20/15 kg

COMP SQUAD

Tuesday
19
February 2019

WOD

10 min EMOM 15 Air Squats 15 Sit-up 14 min AMRAP 10 Alt DB Snatches, 20/15 kg 10 DBl Box Step Overs, 20/15 kg 10 T2B

COMP SQUAD

Monday
18
February 2019

WOD

12 min AMRAP 4 Alt Turkish Get-ups, 24/16 kg 12 KBS, 24/16 kg 12 Alt KB Reverse Lunges, 24/16 kg 5 RFT 5 Power Cleans, 50/35 kg 5 Front Squats, 50/35 kg 5 Push Press, 50/35 kg 15 Lateral Burpee Over Bars

COMP SQUAD

Saturday
16
February 2019

WOD

Partner WOD 20 min AMRAP 2 Rope Climbs 6 HSPU/ Plank Hold 8 Burpee Jump Over Partner In Plank 10 Sync Pull-ups 20 Partner Med Ball Sit-ups, 9/6 kg

COMP SQUAD

Rest Day
Friday
15
February 2019

WOD

2 RFT 100 Double Unders 80 AbMat Sit-ups 60 Wall Balls, 9/6 kg 40 T2B 20 Box Jump Overs 10 Dumbbell men Maker, 20/15 kg

COMP SQUAD

Thursday
14
February 2019

WOD

12 min ALT EMOM 5 Squat Cleans, 50/35 kg 5 Squat Snatches, 50/35 kg 12 min AMRAP 8 HSPU 8 Alt Pistols 8 Sumo Deadlifts, 100/80 kg 8 Burpee Over Bars

COMP SQUAD

Wednesday
13
February 2019

WOD

Deadlift 10 x 10 21-15-9 Pull-up Ring Dip

COMP SQUAD

Tuesday
12
February 2019

WOD

3-6-9-12-9-6-3 Devil Press, 15/10 kg T2B Unbroken Complex 6 RFT 3 Power Cleans, 50/35 kg 3 Hang Power Cleans, 50/35 kg 3 Clusters, 50/35 kg 3 Front Squats, 50/35 kg 3 Strict Press, 50/35 kg

COMP SQUAD

Monday
11
February 2019

WOD

10 min EMOM 5 Pull-ups 10 Push-ups 15 Air Squats 5 RFT 10 Kettlebell Swings, 24/16 kg 10 Wall Balls, 9/6 kg 10 Box Jumps, 24/20 in 30 AbMat Sit-ups

COMP SQUAD

Saturday
9
February 2019

WOD

CrossFit Games Open 14.5 / 16.5 21-18-15-12-9-6-3 Thruster, 40/30kg Bar Facing Burpee

COMP SQUAD

Rest Day
Friday
8
February 2019

WOD

12 min ALT EMOM 10 Alt Pistols 10 Box Jumps, 30/24 in 4 RFT 5 Devil Press, 20/15 kg 10 Dumbbell Front Squats, 20/15 kg 5 Dumbbell Push Press, 20/15 kg Dumbbell Farmers Carry, 20/15 kg, 30 m

COMP SQUAD

Thursday
7
February 2019

WOD

Back Squat 3-3-3-3-3-3 14 min AMRAP 10 T2B 7 Power Snatches, 50/35 kg 10 Lateral Burpee Over Bars

COMP SQUAD

Wednesday
6
February 2019

WOD

5 RFT 2 Rope Climbs 8 Handstand Push-ups 10 Power Cleans, 50/35 kg 10-20-30-40-50 Double Under AbMat Sit-up Air Squat

COMP SQUAD

Tuesday
5
February 2019

WOD

21-15-9 ALT DB Snatch, 20/15 kg Burpee Wall Ball, 9/6 kg 12 min EMOM 5 Front Squats, 60/40 kg 3 Push Jerks, 60/40 kg

COMP SQUAD

Monday
4
February 2019

WOD

12 min ALT EMOM 6 Overhead Squats, 50/35 kg 6 Snatch Balances, 50/35 kg 12 min AMRAP 10 Pull-ups 12 KBS, 24/16 kg 14 KB Goblet Squats, 24/16 kg

COMP SQUAD