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WOD 15.08.2017 - 21.08.2017

Posted
on August 14th, 2017

Montag, 21.08.2017

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

B. 7 rounds for time of:

3 Front Squats, 185 lbs
7 L Pull-ups

C. For time:

Row, 1000 m
50 AbMat Sit-ups
30 Airdyne Calories

Sonntag, 20.08.2017

A. Weighted Box Step-up 10-10-10

B. 5 rounds for time of:

5 Strict Pull-ups
10 Hang Power Snatches, 50/30 kg
20 Double Unders (Unbroken)s

Samstag, 19.08.2017

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

B. For time:

10 Deadlifts, 135/95 lbs
20 Wall Balls, 20/14 lbs
10 Hang Power Cleans, 135/95 lbs
20 Kettlebell Swings, 53/35 lbs
10 Front Squats, 135/95 lbs
20 Box Jumps, 24 in
10 Push Press, 135/95 lbs
20 Pull-ups
10 Back Squats, 135/95 lbs
20 Burpees

Freitag, 18.08.2017

A. Back Squat 10-10-10, using heaviest weight per set
    Dumbbell Pull Over 15-15-15, using heaviest weight per set

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

Calories, Air Bike
Rest 2 mins
Row Calories
Rest 2 mins
Plank Hold

FGB Style

Donnerstag, 17.08.2017

A. Bench Press 10-10-5-5-20, using heaviest weight per set
    Renegade Row 10-10-10-10-10, using heaviest weight per set

B. Complete as many rounds as possible in 10 mins of:

10 Kettlebell Goblet Squats, 24/16 kg
10 Kettlebell Swings, 24/16 kg
10 Toes-to-bars
30 Double Unders

Mittwoch, 16.08.2017

A. Record your best Hang Power Snatch 15 Rep Max lift.

B. For time: 200 Walking Lunges

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

Dumbbell Push Press, 20/10 kg
Rest 1 min
Ring Row
Rest 1 min
Airdyne Bike
Rest 1 min

FGB Style

Dienstag, 15.08.2017

A. Deadlift 5-5-5

B. In 15 mins do:

30 Ski Erg Calories
then in the remaining time, AMRAP of:
5 Strict Pull-ups
10 Push-ups
20 Double Unders

OTM 3 Burpees