Samstag, 09.04.2016
A. Bench Press 3-3-3-3-3
B. Complete as many rounds as possible in 30 mins of:
10 Dumbbell Walking Lunges, 20/15 kg
10 Dumbbell Push Press, 20/15 kg
10 Two Hand Dumbbell Bent Over Rows, 20/15 kg
10 Strict Knees To Elbows
Run, 100 m
Freitag, 08.04.2016
A. 3-6-9-12-9-6-3 reps, for time of:
Power Clean, 80/50 kg
Strict Ring Dip
Box Jump, 75/60 cm
B. For time:
10 Front Squats, 135 lbs
1 Rope Climb, 15 ft
9 Front Squats, 135 lbs
1 Rope Climb, 15 ft
8 Front Squats, 135 lbs
1 Rope Climb, 15 ft
...
1 Front Squat, 135 lbs
1 Rope Climb, 15 ft
Donnerstag, 07.04.2016
A. "Isabell"
30 Snatches, 135/95 lbs for time
B. Complete as many rounds as possible in 10 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats
Mittwoch, 06.04.2016
A. Deadlift 5-5-5
B. 20 rounds for time of:
5 Thrusters, 50/30 kg
5 Strict Pull-ups
5 Burpees
Team WOD: I go, you go
Dienstag, 05.04.2016
A. Each for time: Prowler Push High: 10x 15 m
B. Every 1 min for 10 mins, alternating between:
L Sit Hold
Muscle-up
C. Tabata 8 x 20:10
Push-up
Reverse Barbell Curl, 25/15 kg
Swimming, 2.5/1.25 kg
Montag, 04.04.2016
A. Every 1:30 for 15 mins, alternating between:
10 Bench Press
10 Weighted Step-ups
B. Strict Pull-ups 3x Max Rep
C. Row 2000 m for time
Sonntag, 03.04.2016
A. 5 rounds, 1 min per station, of:
Strict Handstand Push-up
Ring Row
Fight Gone Bad Style
B. For time:
20 Back Squats, 225 lbs
40 Toes To Bars
60 Kettlebell Swings, 2 pood
Samstag, 02.04.2016
A. Find you Overhead Squat 1 Rep Max
B. "Grace"
C. 1 set of Max Reps Strict Pull-Ups
