Sonntag, 07.08.2016
A. Deadlift 5-5-5
B. 5 rounds for time of:
25 Push Press, 75 lbs
50 Double Unders
Samstag, 06.08.2016
A. 5 rounds for time of:
5 Overhead Squats, 40/25 kg
3 Handstand Push-ups
1 Rope Climb
B. 4 rounds for time of:
25 Walking Lunges
10 Pull-ups
25 Walking Lunges
Ski Erg, 200 m
25 Walking Lunges
Row, 200 m
25 Walking Lunges
25 Back Extensions
Freitag, 05.08.2016
A. Bench Press 10-5-5-10-20
B. Tabata 8 x 20:10
Renegade Row, 20/10 kg
Prowler Push
Sumo Deadlift High-pull, 40/25 kg
L Sit
Double Under
Donnerstag, 04.08.2016
A. Alternating Kettlebell Clean & Press 10-10-10-10-10, using heaviest weight per set
Weighted Pull-up 5-5-5-5-5, using heaviest weight per set
B. 3 rounds, 1 min per station, of:
Front Squat, 50/30 kg
Plank Hold
Knees To Elbow
Rest 1 min
FGB Style
Mittwoch, 03.08.2016
A. Complete as many rounds as possible in 10 mins of:
5 Burpee Box Jumps
10 Goblet Squats, 24/16 kg
15 AbMat Sit-ups
B. 5 rounds for time of:
15 Kettlebell Swings, 2/1.5 pood
15 Push Up (Deficit)s, hands on 25-lb. plates
Run, 400 m
Dienstag, 02.08.2016
A. Record your best Back Squat 20 Rep Max lift.
B. Record your best Hang Power Snatch 15 Rep Max lift.
C. 20 rounds for time of:
5 Strict Pull-ups
10 Ski Erg (Calories)s
15 Kettlebell Sumo Deadlift High-pulls, 24/16 kg
Partner WOD: I go, you go