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WOD 12.06.2019 - 20.06.2019

Donnerstag, 20.06.2019

A. Record your best Power Clean + Hang Squat Clean + Front Squat 1 Rep Max lift.

B. 7 rounds for time of:

10 Wall Balls, 20/14 lbs
10 Pull-ups

Mittwoch, 19.06.2019

A. Sled Pull And Push Combination 1-1-1-1-1

B. 4 rounds, 20 secs per station, of:

Row Calories
Rest 40 secs
Bench Press, pick load
Rest 40 secs
Assault Bike Calories
Rest 40 secs
Push-up
Rest 40 secs

Dienstag, 18.06.2019

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

5 Power Cleans, 1x bodyweight
10 Kettlebell Swings, 32/24 kg
15/10 Ski Erg Calories

Rest 3 mins between each round.

B. 3 rounds for time of:

50 Double Unders
Handstand Hold, 2 mins
35 AbMat Sit-ups

Montag, 17.06.2019

A. Dumbbell Pull Over 15-15-15, using heaviest weight per set
    Bent Over Barbell Row 10-10-10, using heaviest weight per set
    Lateral Shoulder Dumbbell Raise 25-25-25, using heaviest weight per set

B. 3 rounds, 45 secs per station, of:

Kettlebell Goblet Squat, 32/24 kg
Rest 15 secs
Toes-to-bar
Rest 15 secs
Kettlebell Goblet Lunge, 32/24 kg
Rest 15 secs
L Sit On Parallette
Rest 15 secs

FGB Style

Sonntag, 16.06.2019

A. Shoulder Press 5-5-5-5-5

B. For time:

100 Assault Bike Calories
200 Double Unders
Farmers Walk (Kettlebell), 64/48 kg, 300 m
Run, 400 m

Samstag, 15.06.2019

A. Deadlift 3-3-3

B. Complete as many rounds as possible in 20 mins of:

5 Pull-ups
10 Push-ups
15 Air Squats

Freitag, 14.06.2019

A. Teams of 2 Complete as many rounds as possible in 25 mins of:

Row, 1000 m while partner holds DB/KB (45-55/25-35 lbs) in each hand
150 Double Unders while partner Handstand Holds
100 Synchronized Air Squats
75 AbMat Sit-ups while partner Plank Holds
50 DB/KB Snatches, (45-55/25-35 lbs)

B. For quality:

Scale Practice, 7 mins
L-Sit Practice, 7 mins
Handstand Practice, 7 mins
Plank Practice, 7 mins
Stretch, 7 mins

Donnerstag, 13.06.2019

A. Tempo Front Squat 3-3-3-3-3
     + 5 kettlebell swings

B. Dumbbell Pull Over 15-15-15

C. Every 1 min for 8 mins, alternating between:

12 Assault Bike Calories
Plank Hold, 40 secs

Mittwoch, 12.06.2019

A. Dumbbell Bench Press 20-20-20, using heaviest weight per set
    Ring Row 20-20-20, using heaviest weight per set

B. "Team Kelly"

5 rounds for time of:

Team Run, 400 m
30 Box Jumps, 24/20 in
30 Partner Alternating Wall Balls, 20/14 lbs