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Tuesday
25
September 2018

WOD

3-6-9-12-15-18 Box Jump, 24/20 in Deadlift, 110/80 kg 12min AMRAP 10 Kettlebell Swings, 24/16 kg 10 Burpees 5 HSPU

COMP SQUAD

Monday
24
September 2018

WOD

10min ALT EMOM 5 Strict Press, 40/30 kg 5 Push Jerks, 40/30 kg 4RFT 5 Squat Snatches, 40/30 kg 10 Pull-ups 15 Wall Balls, 9/6 kg 20 AbMat Sit-ups

COMP SQUAD

Saturday
22
September 2018

WOD

CFSarajevo Challenge 2018 3 Wods Surprise

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Rest Day
Friday
21
September 2018

WOD

10min ALT EMOM 7 Deadlifts, 90/60 kg 14 Wall Balls, 9/6 kg For time: 2-4-6-8-10-12 Burpee Over Bars 12-10-8-6-4-2 Clean & Jerks, 40/30 kg

COMP SQUAD

Thursday
20
September 2018

WOD

21-15-9 Dumbbell Squat Snatch, 20/15 kg Dumbbell Push Press, 20/15 kg Cindy AMRAP 15min 15 Air Squats 10 Push-ups 5 Pull-ups

COMP SQUAD

Wednesday
19
September 2018

WOD

12min ALT EMOM 6 Overhead Squats, 50/35 kg 6 Front Squats, 50/35 kg 3 rounds FGB Row Calories Kettlebell Swing, 24/16 kg Box Jump, 24/20 in Ring Row Handstand Push-up Rest

COMP SQUAD

Tuesday
18
September 2018

WOD

10min EMOM 5 Dumbbell Burpee Thrusters, 15/10 kg 5 RFT 20 AbMat Sit-ups 10 Hang Power Cleans, 50/35 kg 10 Wall Balls, 9/6 kg

COMP SQUAD

Monday
17
September 2018

WOD

15min AMRAP 30 Double Unders 15 Power Cleans, 40/30 kg 30 Double Unders 15 Toes-to-bars For time: Plank Hold, 2 mins Hollow Hold, 1 min Wall Sit, 2 mins

COMP SQUAD

Saturday
15
September 2018

WOD

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

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Rest Day
Friday
14
September 2018

WOD

30-20-10 Ball Slam, 20/15 kg Dumbbell Burpee Thruster, 20/15 kg 6 RFT 6 Power Cleans, 60/40 kg 12 Pull-ups

COMP SQUAD

Thursday
13
September 2018

WOD

14min AMRAP 5 Handstand Push-ups 10 One Arm Kettlebell Overhead Squats, 24/16 kg 3 Rope Climbs 10min EMOM 10 Kettlebell Swings, 24/16 kg 10 Kettlebell Goblet Squats, 24/16 kg

COMP SQUAD

Wednesday
12
September 2018

WOD

12min ALT EMOM 10 DB Push Press, 20/15 kg 10 T2B 30-20-10 Double Unders 21-15-9 Burpee Box Jump Overs

COMP SQUAD

Tuesday
11
September 2018

WOD

21-15-9 Deadlift, 100/70 kg Ring Dip 3 RFT 15 Snatches, 50/35 kg 30 Wall Balls, 9/6 kg

COMP SQUAD

Monday
10
September 2018

WOD

5 RFT 5 Snatch Balances, 50/35 kg 10 Kettlebell Swings, 24/16 kg 10 Ball Slams, 20/15 kg 10min EMOM 5 Pull-ups 7 Push-ups 12 Air Squats

COMP SQUAD