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WOD 12.07.2019 - 16.07.2019

Dienstag, 16.07.2019

A. Bench Press 6-6-6-6-6, using heaviest weight per set
    Dumbbell Lunge 12-12-12-12-12, using heaviest weight per set

B. 12 rounds for time of:

Farmers Walk (Dumbbell), 45/30 lbs, 33.33 m
5 Dumbbell Push Press, 45/30 lbs

Montag, 15.07.2019

A. Back Squat 5-5-5

B. Power Snatch 3-3-3

C. Every 1 min for 10 mins, alternating between:

10 Dumbbell Renegade Rows, 20/15 kg
L Sit Hold (Parallette/Rings), 30 secs

Sonntag, 14.07.2019

A. Complete as many rounds as possible in 6 mins of:

7 Front Squats, 135/83 lbs
50 Double Unders

B. Weighted Strict Pull-up 3-3-3-3-3

C. Dumbbell Shoulder Press 10-10-10-10

Samstag, 13.07.2019

A. Floor Press 10-10-10

B. Double Dumbbell Bent Over Row 15-15-15

C. Weighted Box Step-up 10-10-10

D. 3 rounds, 1 min per station, of:

Ski Erg Calories
Rest 1 min
Back Extension
Rest 1 min

Freitag, 12.07.2019

A. Sumo Deadlift 5-5-5-5-5

B. For time, fast and heavy:

21 Dumbbell Thrusters, pick load
Run, 400 m
18 Dumbbell Thrusters, pick load
Run, 400 m
15 Dumbbell Thrusters, pick load
Run, 400 m