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WOD 17.05.2016 - 23.05.2016

Montag, 23.05.2016

A. Back Squat 5-5-5-5-5

B. Row 2000 m

Team: 5 Burpees OTM

C. "Lynne"

Five rounds for max reps of:

Bench Press, 1x bodyweight
Pull-ups

Sonntag, 22.05.2016

For time:

100 Double Unders

-- then --

3 rounds of:

15 Sumo Deadlift High-pulls, 40/25 kg
10 Overhead Lunges, 40/25 kg
5 Burpee Toes-to-Bars

-- then --

Double Kettlebell Front Rack Carry, 24/16 kg, 200 m

-- then --

15 Kettlebell Swings, 24/16 kg
10 AbMat Sit-ups
5 Burpee Pull-ups

-- then --

Run, 400 m

 Samstag, 21.05.2016

A. Front Squat 3-3-3

B. "Grace"

For time: 30 Clean & Jerks, 135/95 lbs

C. A single set of Toes Through Rings for max reps.

Freitag, 20.05.2016

A. Bench Press 5-5-5

B. Tabata(8 x 20:10)

Push-up
Pull-up
Lateral Shoulder Dumbbell Raise
Alternating Dumbbell Bicep Curl

C. For time: 100 Dumbbell Walking Lunges, 20/15 kg

Donnerstag, 19.05.2016

A. Find your Power Snatch 1 Rep Max.

B. For 5 cycles: AMRAP in 2 mins of:

5 Overhead Squats, 40/25 kg
10 Kettlebell Swings, 32/24 kg
20 Double Unders

Rest 2 min between each cycle.

Mittwoch, 18.05.2016

A. Front Squat 5-5-5

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

Bent Over Barbell Row, 50/35 kg
Strict Ring Dip

FGB-Style

C. Complete as many rounds as possible in 4 mins of:

30 Double Unders
10 Toes-to-bars

Dienstag, 17.05.2016

A. 10 rounds for time of:

15 Deadlifts, 135/95 lbs
15 Push-ups

Partner: I go, you go

B. For time:

100 Wall Balls
100 Ring Rows
100 Front Rack Walking Lunges, 24/16 kg