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WOD 11.07.2017 - 17.07.2017

Posted
on July 10th, 2017

Montag, 17.07.2017

A. Find your Power Snatch 1 Rep Max.

B. For time:

100 Push-ups
100 AbMat Sit-ups
100 Double Unders
100 Air Squats
100 Ring Rows

Sonntag, 16.07.2017

A. Overhead Lunge 10-10-10, using heaviest weight per set
    Sled Pull 1-1-1, using heaviest weight per set

B. 3 rounds, each round for time, of:

21 Ski Erg Calories
15 Knees To Elbows
9 Burpees

Rest 3 min between rounds.

Samstag, 15.07.2017

A. Back Squat 5-5-5-5-5

B. Record your best Weighted Pull-up 1 Rep Max lift.

C. 5 rounds, 1 min per station, of:

Airdyne Calories
Wall Ball, 9/6 kg

FGB Style

Freitag, 14.07.2017

A. Tabata 8 x 20:10

Ring Row
Push-up
Dumbbell Hammer Curl
Swimming
Jumping Air Squat

B. Each for distance: Max Calories On Air Bike: 2x 3 mins

Donnerstag, 13.07.2017

A. Record your best Overhead Squat 1 Rep Max lift.

B. 5 rounds, 1 min per station, of:

Front Squat, 60/40 kg
Rest 1 min
Dumbbell Bench Press, 20/10 kg
Rest 1 min

FGB Style

C. For time: Row 500 m

Mittwoch, 12.07.2017

A. Sumo Deadlift 10-10-10

B. For time: 100 Double Unders

C. "Quarter Gone Bad"

5 rounds for total reps of:

Thruster, 135 lbs, 15 secs
Rest 45 secs
Weighted Pull-up, 50 lbs, 15 secs
Rest 45 secs
Burpee, 15 secs
Rest 45 secs

Dienstag, 11.07.2017

A. 7 rounds for time of:

21 Shoulder Press, 75/55 lbs
21 Back Extensions

B. For time: 200 Weighted Walking Lunges, 20/10 kg

C. A single set of Pull-ups for max reps.