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WOD 02.12.2019 - 09.12.2019

Montag, 09.12.2019

A. Record your best Squat Clean 1 rep max lift.

B. Record your best Power Clean 1 rep max lift.

C. Record your best Bench Press 1 rep max lift.

D. Row 500 m

Sonntag, 08.12.2019

A. A single max effort Box Jump for total height.

B. Find your Snatch + Overhead Squat 1 Rep Max.

C. Power Snatch + Hang Squat Snatch + Overhead Squat 1-1-1-1-1

D. For time:

Row, 500 m
40 Air Squats
30 AbMat Sit-ups
20 Push-ups
10 Pull-ups

Samstag, 07.12.2019

A. Farmers Walk (Kettlebell) 400 m

B. Prowler Push 1-1-1-1-1, using heaviest weight per set

C. Ski Erg 500 m

Freitag, 06.12.2019

A. Bench Press 5-5-5-5-5

B. 5 rounds for time of:

5 Handstand Push-ups
10 Pistols (Alternating Legs)s
15 Pull-ups
12 Deadlifts, 155/105 lbs
9 Hang Power Cleans, 155/105 lbs
6 Push Jerks, 155/105 lbs

Donnerstag, 05.12.2019

A. Power Clean 3-3-3-3-3

B. One Arm Dumbbell Push Press 10-9-8-7-6-5-4-3-2-1

C. Each for time: Row: 4x 500 m

Rest 3 mins between efforts.

Mittwoch, 04.12.2019

A. Pull Up (Weighted) 1-1-1-1-1-1-1

B. Back Squat 5-5-3-3-3-1-1-1-1

C. Lying Tricep Extension 10-10-10-10-10

D. 4 rounds for time of:

Run, 400 m
20 Back Extensions
30 AbMat Sit-ups
40 Double Unders

Dienstag, 03.12.2019

A. Floor Press 5-5-5-5-5

B. Bent Over Barbell Row 10-10-10-10-10

C. For Time: Deck of Cards

Montag, 02.12.2019

A. 5 rounds for time of:

2 Legless Rope Climbs, 15 ft
20 Alternating Dumbbell Snatches, 65/45 lbs

B. 2 rounds, 3 mins per station, of:

Ski Erg Calorie
Rest 1 min
Sandbag Box Step-up, 30/20 kg
Rest 1 min
Toes-to-bar
Rest 1 min
Row
Rest 1 min
Double Kettlebell Front Rack Walk, 24/16 kg
Rest 1 min

FGB Style