← zuruck zur Übersicht


WOD 04.04.2017 - 08.04.2017

Samstag, 08.04.2017

A. Front Squat 3-3-3, using heaviest weight per set
    Thruster 3-3-3, using heaviest weight per set
    Push Jerk 3-3-3, using heaviest weight per set

B. For time: 10 Rope Climbs

Freitag, 07.04.2017

A. Record your best Snatch 1 Rep Max lift.

B."Angie"

For time:

100 Pull-ups
100 Push-ups
100 Sit-up (abmat)s
100 Air Squats

Donnerstag, 06.04.2017

A. 3 rounds, each round for time, of:

Prowler Push, 100 m
20 Row Calories

Rest 3 min between sets

B. Power Clean 5-4-3-2-1, using heaviest weight per set
    Ring Row 20-20-20-20-20, using heaviest weight per set
    Double Unders (Unbroken) 50-40-30-20-10, using heaviest weight per set

Mittwoch, 05.04.2017

A. Sumo Deadlift 10-10-10, using heaviest weight per set
    Weighted Pull-up 5-5-5, using heaviest weight per set
    Dumbbell Pull Over 15-15-15, using heaviest weight per set

B. 21-15-9 reps, for time of:

Front Squat, 50/30 kg
Knees To Elbow

Dienstag, 04.04.2017

A. Record your best Bench Press 1 Rep Max lift.

B. Tabata 8 x 20:10

Bent Over Barbell Row
Jumping Alternating Lunge
Side Plank
Row