Samstag, 11.03.2017
For time:
3 rounds of:
25 Back Extensions
25 Dumbbell Bent Over Side Laterals
25 Hanging Knee Raises
-- then --
3 rounds of:
10 Slam Ball Pick Ups, 9/6 kg
10 Overhead Walking Lunge With Plates, 20/10 kg
10 Renegade Rows, 20/10 kg
-- then --
3 rounds of:
Swimming, 30 secs
Plank (Left Side), 30 secs
Swimming, 30 secs
Plank (Right Side), 30 secs
Freitag, 10.03.2017
Open WOD 17.3
Donnerstag, 09.03.2017
A. Dumbbell Pull Over 15-15-15, using heaviest weight per set
Prowler Pull/Push 15-15-15, using heaviest weight per set
B. For time:
Run, 500 m
-- then --
3 rounds of:
21 Kettlebell Swings, 24/16 kg
15 Goblet Squats, 24/16 kg
9 Toes-to-bars
-- then --
Run, 500 m
Mittwoch, 08.03.2017
A. Back Squat 8-8-8-8
B. Tabata 8 x 20:10
Bench Press
Chest-to-bar Pull-up
Plank Hold
Row
Double Under
Dienstag, 07.03.2017
A. Sumo Deadlift 5-5-5
B. 5 rounds, 1 min per station, of:
Dumbbell Thruster, 22.5/15 kg
Two Hand Dumbbell Bent Over Row, 24/16 kg
Ski Erg
Rest 1 min
FGB Style
Montag, 06.03.2017
A. Complete as many rounds as possible in 7 mins of:
10 Power Cleans, 135/95 lbs
20 Push-ups
B. Strict Pull-ups 3x Max Rep
C. For time: 200 Walking Lunges
