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WOD 09.01.2016 - 16.01.2016

 Samstag, 09.01.2016

6 rounds for time of:

3 Power Snatches, 60/40 kg
6 Burpee Box Jumps
9 Toes Through Rings

Sonntag, 10.01.2016

A. Power Clean 1 rep max

B. 100 Double Unders for time

C. Weighted Pull-Up 1 rep max

D. 250 m row for time

E. Sally Push-Ups

Montag, 11.01.2016

A. Bench Press 10-10-10

B. Complete as many rounds as possible in 14 mins of:

8 Front Rack Lunges, 60/40 kg
10 Bent Over Barbell Rows, 60/40 kg
12 AbMat Sit-ups

Dienstag, 12.01.2016

A. 100 Pull-Ups for time (each break: 5 Push-Ups)

B. Back Squat 30 rep max

C. Back Squat 20 rep max

D. Back Squat 10 rep max

Mittwoch, 13.01.2016

For time:

10 Handstand Push Ups
20 Wall Balls, 20 lbs
30 Toes To Bars
40 Power Cleans, 135 lbs
50 Burpees
60 Kettlebell Sumo Deadlift High-pulls, 2 pood

Donnerstag, 14.01.2016

A. Front Squat 5-5-5-5-5

B. 10-8-6-4-2 reps, for time of:

Power Clean & Push Press, 60/40 kg
Chest-to-bar Pull-up

Freitag, 15.01.2016

A. Bench Press (close grip) 20-20-20

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

Squat Clean, 45/30 kg
Knees To Elbow

Samstag, 16.01.2016

A. Snatch 1 rep max

B. max height Box Jump

C. "1/2 Cindy"

Complete as many rounds as possible in 10 mins of:

5 Pull-ups
10 Push-ups
15 Air Squats