Sonntag, 19.11.2017
A. A single set of Double Unders for max reps.
B. "Linda"
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Deadlift, 1.5x bodyweight
Bench Press, 1x bodyweight
Clean, 0.75x bodyweight
C. A single Dead Hang hold for max time.
Samstag, 18.11.2017
A. 10 rounds for time of:
3 Handstand Push-ups
6 Deadlifts, 225/155 lbs
12 Pull-ups
24 Double Unders
"I go, you go"
Freitag, 17.11.2017
A. Record your best Power Clean 1 Rep Max lift.
B. Tabata 8 x 20:10
Back Squat, 95/65 lbs
Rest 1 min
L Sit
Rest 1 min
Ring Row
Rest 1 min
Handstand Hold
Rest 1 min
Row Calories
Donnerstag, 16.11.2017
A. Power Snatch 3-3-3, using heaviest weight per set
Box Jump 3-3-3, using heaviest weight per set
Strict Toes-to-bar 6-6-6, using heaviest weight per set
B. 5 rounds, 1 min per station, of:
Double Kettlebell Front Rack Carry, 24/16 kg
Rest 1 min
Lying Tricep Extension, 15/7.5 kg
Rest 1 min
Assault Bike Calories
Rest 1 min
FGB Style
Mittwoch, 15.11.2017
A. Deadlift 3-3-3-3-3
B. 5 rounds for time of:
15 Dumbbell Thrusters, 50/35 lbs
50 Double Unders
3 Rope Climbs, 15 ft
Dienstag, 14.11.2017
A. Bench Press 10-5-20, using heaviest weight per set
Renegade Row 20-20-20, using heaviest weight per set
Weighted Box Step-up 10-10-10, using heaviest weight per set
B. For time:
Row, 2000 m
200 Double Unders
Walking Lunge, 200 m
Partner WOD
