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Sunday
22
September 2019

REST DAY

wod 1 21-15-9 KBS, 24/16 kg Wall Ball, 9/6 kg Box Jump, 30/24 in wod 2 10-9-8-7-6-5-4-3-2-1 Deadlift, 90/60 kg Lateral Burpee Over Bar wod 3 For Time 3 Rounds 10 C2B 10 Thrusters, 40/30 kg -- then -- 50 Row Calories
Saturday
21
September 2019

WOD

Day off before the comp

COMP SQUAD

Rest Day
Friday
20
September 2019

WOD

5 RFT 8 T2B 16 Wall Balls, 9/6 kg 24 Double Unders 3 rounds for quality 4 DB Manmakers, 20/15 kg 6 DBPush Press, 20/15 kg 10 DBFront Squats, 20/15 kg

COMP SQUAD

Thursday
19
September 2019

WOD

DT 5 RFT 12 Deadlifts, 70/45kg 9 Hang Power Cleans, 70/45kg 6 Push Jerks, 70/45kg

COMP SQUAD

Wednesday
18
September 2019

WOD

3-6-9-12-15 HSPU Box Jump, 24/20 in T2B 5 rounds for quality 10 Box Dips 10 Ring Rows

COMP SQUAD

Tuesday
17
September 2019

WOD

Back Squat (3 sec pause at bottom) 5-5-5-5-5 12 min AMRAP 10 Alt Pistols 15 KBS, 24/16 kg 20 AbMat Sit-ups

COMP SQUAD

Monday
16
September 2019

WOD

4 RFT 7 Power Snatches, 40/30 kg 7 Overhead Squats, 40/30 kg 14 Lateral Burpee Over Bars E2MOM 10min 5 Pull-ups 10 Push-ups 15 Air Squats

COMP SQUAD

Saturday
14
September 2019

WOD

18 min AMRAP 10 Burpee Box Jumps, 24/20 in 8 C2B 6 Clusters, 50/35 kg 4 HSPU

COMP SQUAD

Rest Day
Friday
13
September 2019

WOD

For time: 21-15-9 Power Snatches, 40/30 kg Wall Balls, 9/6 kg Rest, 2 mins 15-12-9 Hang Power Cleans, 40/30 kg Ball Slams, 20/15 kg Rest, 2 mins 9-6-3 Strict Press, 40/30 kg Slam Ball Russian Twists, 20/15 kg

COMP SQUAD

Thursday
12
September 2019

WOD

4 Rounds FGB Rope Climb Row Calorie Alt KB Snatch, 20/16 kg Burpee-to-Target KB Goblet Squat, 24/16 kg Rest

COMP SQUAD

Wednesday
11
September 2019

WOD

Push Press 5-5-3-3-2-2 Push Press 1 Rep Max 12 min AMRAP 10 T2B 10 Box Jumps, 24/20 in 10 Deadlifts @ 1 Rep Max Push Press

COMP SQUAD

Tuesday
10
September 2019

WOD

3 rounds 3 Power Cleans, 50/35 kg 3 Hang Power Cleans, 50/35 kg 3 Squat Cleans, 50/35 kg 2 rounds Unbroken Complex 3 Power Cleans, 50/35 kg 3 Hang Power Cleans, 50/35 kg 3 Squat Cleans, 50/35 kg 4 RFT 10 DB Front Squats, 20/15 kg 10 DB Push Press, 20/15 kg 30m, DB Farmers Carry, 20/15 kg

COMP SQUAD

Monday
9
September 2019

WOD

Karen 150 WallBalls @9/6kg 21-15-9 Pull Ups Ring Dips

COMP SQUAD

Saturday
7
September 2019

WOD

Nancy 5 RFT 400m Run 15 Overhead Squats @40/30kg

COMP SQUAD

Rest Day
Friday
6
September 2019

WOD

12min ALT EMOM 7m Single Arm KB Overhead Walking Lunge, 24/16 kg 14 KBS, 24/16 kg 12 min AMRAP 10 T2B 10 KB Goblet Squats, 24/16 kg 20 AbMat Sit-ups

COMP SQUAD

Thursday
5
September 2019

WOD

21-15-9 Deadlift, 100/70 kg Wall Ball, 9/6 kg 4 RFT 6 DB Devil Press, 20/15 kg 12 Alt DB Snatches, 20/15 kg 24 Double Unders

COMP SQUAD

Wednesday
4
September 2019

WOD

For time: 3 rounds of: 10 Power Cleans, 40/30 kg 10 Jumping Pull-ups Plank Hold, 45 secs Rest, 2 mins 3 rounds of: 8 Hang Power Cleans, 50/35 kg 8 Pull-ups Bird Dog, 30 secs (15sec per side) Rest, 2 mins 3 rounds of: 6 Squat Cleans, 60/40 kg 6 C2B Hollow Body Hold, 30 secs

COMP SQUAD

Tuesday
3
September 2019

WOD

10 min EMOM 5 Snatch Balances, 40/30 kg 12 min AMRAP 15 KBS, 24/16 kg 10 Box Jumps, 24/20 in 5 Squat Snatches, 50/35 kg

COMP SQUAD

Monday
2
September 2019

WOD

5-10-15 Front Squat, 50/35 kg Push Press, 50/35 kg Lateral Burpee Over Bar 5 rounds for quality 5 Strict Pull-ups 5 HSPU 5 Dragon Flag Negatives

COMP SQUAD