Montag, 14.03.2016
For time:
L Sit Hold, 3 mins
100 Row Calories
100 Bench Press, 60/35 kg
100 Front Squats, 60/35 kg
100 Feet Elevated Ring Rows
100 Double Unders
Partner WOD
Sonntag, 13.03.2016
A. For time:
10 Deadlifts, 225/163/93 lbs
10 Ring Dips
9 Deadlifts, 225/163/93 lbs
9 Ring Dips
8 Deadlifts, 225/163/93 lbs
8 Ring Dips
7 Deadlifts, 225/163/93 lbs
7 Ring Dips
...
1 Deadlift, 225/163/93 lbs
1 Ring Dip
B. 3 rounds, 1 min per station, of:
Weighted Box Step-up, 24/16 kg
Prowler Push
One Arm Alternating Kettlebell Swing, 24/16 kg
AbMat Sit-up
Kettlebell Goblet Squat, 24/16 kg
Ring Row
Rest 1 min
Perform this like Fight Gone Bad
Samstag, 12.03.2016
A. 5 rounds for time of:
50 Double Unders
10 Toes-to-bars
10 Jumping Alternating Lunges
1 Rope Climb
B. Tabata 8 x 20:10
Push-up
Barbell Bicep Curl, 30/20 kg
Rear Delts Dumbbell Side Raise, 5/2.5 kg
