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WOD 12.04.2016 - 17.04.2016

Sonntag, 17.04.2016

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

B. "Diane"

21-15-9 reps, for time of:

Deadlift, 225/155 lbs
Handstand Push-up

C. Weighted Strict Pull-up 5-5-5-5-5

Samstag, 16.04.2016

A. "Baseline"

For time:

Row, 500 m
40 Air Squats
30 AbMat Sit-ups
20 Push-ups
10 Pull-ups

B. Front Squat Pause 5-5-5

C. Record your best Bench Press 1 Rep Max lift.

Freitag, 15.04.2016

A. Record your best Clean & Jerk 1 Rep Max lift.

B. For time:

1 Burpee Pull-up
10 Power Snatches, 50/30 kg
2 Burpee Pull-ups
9 Power Snatches, 50/30 kg
3 Burpee Pull-ups
...
10 Burpee Pull-ups
1 Power Snatch, 50/30 kg

Donnerstag, 14.04.2016

A. Super Slow Squat 5-5-5-5-5

B. Complete as many rounds as possible in 30 mins of:

10 Clean & Jerks, 60/40 kg
30 1 Round Cindies
max rep Row Calories
Rest 3 mins

Mittwoch, 13.04.2016

A. Bench Press 3-3-3

B. For time:

Run, 400 m
20 Strict Pull-ups
40 Overhead Squats, 40/25 kg
20 Strict Pull-ups
Run, 400 m

Dienstag, 12.04.2016

A. Romanian Deadlift 10-10-10-10-10

B. As many reps as possible in 20 mins of:

Double Under, 30 secs
Wall Ball, 30 secs
Plank Hold, 30 secs
Ring Row, 30 secs
Double Under, 1 min
Wall Ball, 1 min
Plank Hold, 1 min
Ring Row, 1 min
Double Under, 2 mins
Wall Ball, 2 mins
Plank Hold, 2 mins
Ring Row, 2 mins
Double Under, 1 min
Wall Ball, 1 min
Plank Hold, 1 min
Ring Row, 1 min
Double Under, 30 secs
Wall Ball, 30 secs
Plank Hold, 30 secs
Ring Row, 30 secs