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WOD 09.08.2017 - 14.08.2017

Posted
on August 9th, 2017

Montag, 14.08.2017

A. Front Squat 10-5-5-5-10, using heaviest weight per set
    Back Extension 5x20, using same weight per set

B. 3 rounds for time of:

15 Dumbbell Pull Overs, pick load
15 Push-ups
Double Kettlebell Front Rack Carry, 24/16 kg, 100 m

C. Each for time:

Row 100 m
Row 250 m
Row 500 m

Sonntag, 13.08.2017

A. 5 rounds, each round for time, of:

Farmers Walk (Kettlebell), 100 m
10 Bench Press, 75% 1RM

Rest 2 min between each round.

B.Sally: Back Squat 95/65 lbs

C. Tabata 8x20:10

Ring Row
Swimming

Samstag, 12.08.2017

A. For time:

30 Wall Ball (Partner)s
20 Partner deadlifts, 300/200 lbs
30 Wall Ball (Partner)s
20 Partner deadlifts, 300/200 lbs
30 Wall Ball (Partner)s

B. Rowling 1200 m Team

Freitag, 11.08.2017

A. Front Squat 5-5-5, using heaviest weight per set
    Dumbbell Pull Over 15-15-15, using heaviest weight per set

B. For time:

10 Pull-ups
50 Double Unders (Unbroken)s
8 Pull-ups
40 Double Unders (Unbroken)s
6 Pull-ups
30 Double Unders (Unbroken)s
4 Pull-ups
20 Double Unders (Unbroken)s
2 Pull-ups
10 Double Unders (Unbroken)s
4 Pull-ups
20 Double Unders (Unbroken)s
6 Pull-ups
30 Double Unders (Unbroken)s
8 Pull-ups
40 Double Unders (Unbroken)s
10 Pull-ups
50 Double Unders (Unbroken)s

Donnerstag, 10.08.2017

A. Bench Press With Banded Kettllebell 8-8-8-8

B. Record your best Power Clean 1 Rep Max lift.

Mittwoch, 09.08.2017

A. Back Squat 10-5-10-20

B. For time:

50 Ski Ergs
100 Back Extensions
50 Ring Rows
100 Rear Delt Raises