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WOD 05.05.2018 - 15.05.2018

Dienstag, 15.05.2018

A. Deadlift 10-5-20, using heaviest weight per set
    Weighted Squat Jump 5-5-5, using heaviest weight per set

B. "BL 18.1"

Complete as many rounds as possible in 8 mins of:

5 Toes-to-bars
10 Hand Release Push-ups
15 Wall Balls, 9/6 kg

Montag, 14.05.2018

A. Weighted Box Step-up 10-10-10-10-10, using heaviest weight per set
    Weighted Strict Pull-up 5-5-5-5-5, using heaviest weight per set
    Lying Tricep Extension 15-15-15-15-15, using heaviest weight per set

B. 3 rounds, 1 min per station, of:

Airdyne Bike
Rest 30 secs
Side Plank
Rest 30 secs
Back Extension
Rest 30 secs

FGB Style

Sonntag, 13.05.2018

For time:

100 Double Unders
50 One Arm Thrusters, 15/10 kg
50 Jumping Jacks
-- then --
3 rounds of:
10 Push-ups
10 AbMat Sit-ups
10 Air Squats
-- then --
50 One Arm Dumbbell Snatch To Lunges, 15/10 kg
25 Row Calories
25 Airdyne Bikes
-- then --
3 rounds of:
10 Kettlebell Swings, 24/16 kg
10 Wall Balls, 9/6 kg
10 Burpees
-- then --
50 Weighted Hanging Knee Raises, 15/10 kg
Ski Erg Calories, 250 m
Run, 250 m

Samstag, 12.05.2018

A. Bench Press 20-10-5-10-20, using heaviest weight per set
    Double Kettlebell Front Rack Lunge 10-10-10-10-10, using heaviest weight per set

B. 10 rounds for time of:

30 Calories, Air Bikes
10 Chest-to-bar Pull-ups

Freitag, 11.05.2018

A. Deadlift 10-5-1-5-10, using heaviest weight per set
    Dumbbell Thruster 15-15-15-15-15, using heaviest weight per set

B. Tabata 6 x 30:30

Row
Ski Erg
Toes-to-bar

Donnerstag, 10.05.2018

A. Back Squat 10-5-20, using heaviest weight per set
    Dumbbell Pull Over 15-15-15, using heaviest weight per set

B. Complete as many rounds as possible in 20 mins of:

25 Double Unders
20 Jumping Alternating Lunges
15 Back Extensions
10 Burpees
5 Pull-ups

Partner: switch after each exercise

Mittwoch, 09.05.2018

Every 1 min for 25 mins, alternating between:

3 Power Cleans, pick load
15 Push-ups
15 Row Calories
15 Airdyne Bikes
15 AbMat Sit-ups

Dienstag, 08.05.2018

A. 5 rounds for max reps of:

max rep Bench Press, 50/30 kg
max rep Double Unders (Unbroken)s
15 Dumbbell Bent Over Rows, pick load

B. Complete as many rounds as possible in 12 mins of:

Ring L Sit, 30 secs
20 Weighted Lunges, 15/10 kg
10 Knees-to-Elbows
5 Air Squat To Box Jumps

Montag, 07.05.2018

A. Front Squat Pause 5-5-5-5-5, using heaviest weight per set
    Weighted Pull-up 5-5-5-5-5, using heaviest weight per set
    Press 5-5-5-5-5, using heaviest weight per set

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

Sonntag, 06.05.2018

A. Deadlift 10-5-1, using heaviest weight per set
    Dumbbell Tricep Extension (Laying) 15-15-15, using heaviest weight per set

B. For time:

50 Airdyne Bikes
-- then --
5 rounds of:
10 One Arm Alternating Kettlebell Swings, 24/16 kg
10 Toes-to-bars
Med Ball Run Overhead, 9/6 kg, 100 m
10 Wall Balls, 9/6 kg
-- then --
100 Double Unders

Samstag, 05.05.2018

A. Back Squat 10-10-10, using heaviest weight per set
    Db Chest Fly On Bench 15-15-15, using heaviest weight per set
    Bumper Plate Farmer Carry 100-100-100, using heaviest weight per set

B. 3 rounds, 1 min per station, of:

Ring Row
Ski Erg
Dumbbell Hammer Curl, 12.5/7.5 kg
Weighted Alt Walking Lunge With Oh Plate, 20/10 kg

FGB Style