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WOD 15.01.2019 - 19.01.2019

Samstag, 19.01.2019

A. Record your best Shoulder Press 1 rep max lift.

B. "1/2 Cindy"

Complete as many rounds as possible in 10 mins of:

5 Pull-ups
10 Push-ups
15 Air Squats

 

Freitag, 18.01.2019

A. Prowler Push 1-1-1-1-1, using heaviest weight per set

B. As many reps in 10 mins as you can of: Assault Bike Calories

C. Ski Erg 2000 m

D. Row 2000 m

Donnerstag, 17.01.2019

A. As many reps as possible in 3 mins of: Bench Press, 60/30 kg

B. 3 rounds for time of:

15 Hang Power Cleans, 135/95 lbs
15 Burpees

C. Row 500 m

Mittwoch, 16.01.2019

A. Handstand Hold.
    Still Work to get to free standing.

B. For time:

Row, 1000 m
25 Thrusters, 95/65 lbs
25 Toes-to-bars
100 Double Unders
25 Toes-to-bars
25 Thrusters, 95/65 lbs

Dienstag, 15.01.2019

A. Record your best Squat Clean 1 rep max lift.

B. A single L Sit hold for max time.

C. As many reps as possible in 12 mins of:

1 Strict Pull-up + 2 Push-ups + 3 Air Squats
2 Strict Pull-ups + 4 Push-ups + 6 Air Squats
3 Strict Pull-ups + 6 Push-ups + 9 Air Squats
...
Continue increasing Strict Pull-up reps by 1, Push-up reps by 2 and Air Squat reps by 3 each round until time is complete. Log total reps completed of each movement.

Start at a higher round if you think it will allow you to complete more reps in the 12 mins— for example: 5-10-15, then 6-12-18, then 7-14-21, etc... Include starting and finishing point in notes.