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WOD 12.09.2017 - 22.09.2017

Posted
on September 11th, 2017

Freitag, 22.09.2017

A. 1 Power Clean + 2 Front Racked Alt. Reverse Lunges + 1 S2 Oh 1-1-1-1-1

B. 3 rounds for time of:

42 Row Calories
30 Airdyne Bikes
21 Ski Ergs
15 Burpee Box Jump Overs

Donnerstag, 21.09.2017

A. 50-30-20-10 reps, for time of:

Back Extension, 5/2.5 kg
Kettlebell Goblet Squat, 24/16 kg
Dumbbell Bench Press, 20/10 kg

B. For time:

5 Legless Rope Climbs
25 Ski Erg Calories
Rest 1 min
4 Legless Rope Climbs
20 Ski Erg Calories
Rest 1 min
3 Legless Rope Climbs
15 Ski Erg Calories
Rest 1 min
2 Legless Rope Climbs
10 Ski Erg Calories
Rest 1 min
1 Legless Rope Climb
5 Ski Erg Calories
Rest 1 min

Mittwoch, 20.09.2017

A. Sumo Deadlift 5-5-5

B. 4 rounds for time of:

15 Dumbbell Thrusters, 15/10 kg
5 1 Knees To Elbow, 1 Toe To Bar, 1 Pull Ups

Dienstag, 19.09.2017

A. Single Arm Dumbbell Overhead Walking Lunge 10-10-10

B. One Arm Db Row 10-10-10

C. For time:

25 Airdyne Calories
5 Rounds Of Cindies
20 Airdyne Calories
4 Rounds Of Cindies
15 Airdyne Calories
3 Rounds Of Cindies
10 Airdyne Calories
2 Rounds Of Cindies
5 Airdyne Calories
1 Rounds Of Cindy

Montag, 18.09.2017

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

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

Row Calories
Rest 1 min
Bench Press, 135/95 lbs
Rest 1 min
Barbell Bent Over Row (Supinated Grip), 135/95 lbs
Rest 1 min

FGB Style

Sonntag, 17.09.2017

A. As many reps as possible in 3 mins of: Bench Press, 80/40 kg

B. As many reps as possible in 2 mins of: Deadlift, 100/60 kg

C. For time:

15 Pull-ups
30 Airdyne Calories
10 Pull-ups
20 Airdyne Calories
5 Pull-ups
10 Airdyne Calories
15 Shoulder-to-Overheads, 70/40 kg
30 Jumping Alternating Lunges
10 Shoulder-to-Overheads, 60/40 kg
20 Jumping Alternating Lunges
5 Shoulder-to-Overheads, 70/40 kg
10 Jumping Alternating Lunges

Samstag, 16.09.2017

A. Record your best Power Clean 1 Rep Max lift.

B. Tabata 8 x 20:10: Front Squat, 40/25 kg

C. Tabata 8 x 20:10: Push-up

D. For time:

50 Airdyne Bikes
30 Row Calories
20 Ski Erg Calories
100 Double Unders

Freitag, 15.09.2017

A. Bench Press 5-10-20, using heaviest weight per set
    Bent Over Barbell Row 15-15-15, using heaviest weight per set

B. As many reps as possible in 2 mins of: Rope Climb (Legless)

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

Airdyne Calories
Wall Ball, 9/6 kg

FGB Style

Donnerstag, 14.09.2017

A. Back Squat 5-5-10

B. Complete as many rounds as possible in 15 mins of:

10 Box Jumps
15 Dumbbell Thrusters, 15/10 kg
20 Toes-to-bars
25 Calories, Air Bikes

Mittwoch, 13.09.2017

A. Find your Power Snatch 1 Rep Max.

B. For time:

30 Ski Erg Calories
-- then --
3 rounds of:
10 One Arm Kb Or Db Snatches, 24/16 kg
5 Pull-ups
5 Burpees
-- then --
30 Airdyne Calories
-- then --
3 rounds of:
10 Kettlebell Goblet Squats, 24/16 kg
5 Pull-ups
5 Burpees
-- then --
30 Row Calories
-- then --
3 rounds of:
10 Kettlebell Swings, 24/16 kg
5 Pull-ups
5 Burpees

Dienstag, 12.09.2017

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

Prowler Pull/Push, pick load, 15 m

Rest 3 min between each round.

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

Row, 500 m
20 Bench Press, 60/30 kg

Rest 3 min between each round.