Montag, 17.12.2018
A. 1 Power Clean + 3 Push Jerk 1-1-1-1-1, using heaviest weight per set
Dumbbell Pull Over 15-15-15-15-15, using heaviest weight per set
B. 2 rounds for time of:
Side Plank, 30 secs
Side Plank, 30 secs
Side Plank, 30 secs
Side Plank, 30 secs
15 Toes-to-bars
C. Row 1000 m
Sonntag, 16.12.2018
A. As many reps as possible in 3 mins of: Bench Press, 60/30 kg
B. 5 rounds, each round for time, of:
10 Deadlifts, 100/70 kg
20 Air Squats
30 Double Unders
5 Weighted Strict Pull-ups, 10 kg
Rest 3 mins between each round.
Samstag, 15.12.2018
A. 5 rounds, 30 secs per station, of:
Ski Erg Calories
Rest 30 secs
Rope Climb
Rest 30 secs
Push-up
Rest 30 secs
Back Squat, 60/40 kg
Rest 30 secs
FGB Style
B. 5 rounds, 30 secs per station, of:
Back Extension
Rest 30 secs
Assault Bike Calories
Rest 30 secs
Overhead Squat, 40/30 kg
Rest 30 secs
Row Calories
Rest 30 secs
FGB Style
Freitag, 14.12.2018
A. Record your best Power Clean 1 rep max lift.
B. "Team of Two Jackie"
For time:
Row, 2000 m
100 Thrusters, 45/35 lbs
60 Pull-ups
Rule 1: Each person must complete half of the WOD
Rule 2: One person works at a time
Rule 3: Rowing must be broken up as 4 x 500 m
Donnerstag, 13.12.2018
A. Record your best Squat Snatch 1 rep max lift.
B. Complete as many rounds as possible in 15 mins of:
10 Wall Balls, 20/14 lbs, 10 ft
10 Toes To Bars
10 Box Jumps, 24/20 in
Mittwoch, 12.12.2018
A. 5 rounds, 1 min per station, of:
Bent Over Barbell Row, 40/25 kg
Plank Hold
FGB Style
B. In 12 mins do:
200 Double Unders
then in the remaining time, AMRAP of:
6 Single Arm Dumbbell Overhead Walking Lunges, 15/10 kg
6 Toes-to-bars
6 Single Arm Dumbbell Overhead Walking Lunges, 15/10 kg
6 Knees-to-elbows
C. Double Kettlebell Front Rack Carry 400 m
Dienstag, 11.12.2018
A. Front Squat 3-3-3
B. As many reps as possible in 3 mins of: Dumbbell Shoulder Press, 20/10 kg
C. 10 rounds, each round for time, of:
Sled Pull, 15 m 10/7
Ski Erg Calories
Rest 1 min between each round.
