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WOD 02.08.2016 - 07.08.2016

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