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WOD 17.09.2016 - 25.09.2016

Sonntag, 25.09.2016

A. Back Squat 10-5-20

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

Dumbbell Tricep Extension (Laying)
Ring Row
Dumbbell Bent Over Side Lateral

FGB Style

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

30 Double Unders
10 Toes-to-bars

Samstag, 24.09.2016

A. 15-12-9 reps, for time of:

Thruster, 135 lbs
Weighted Pull Up, 45 lbs

B. 2 rounds for time of:

Walking Lunge, 50 m
25 Knees To Elbows
Walking Lunge, 50 m
25 Push-ups

Freitag, 23.09.2016

A. 5 rounds for time of:

10 Deadlifts, pick load
Ski Erg, 250 m

B. 12-9-6-3 reps, for time of:

Power Snatch, 95/65 lbs
Burpee

Donnerstag, 22.09.2016

A. Every 1:30 min for 15 min:

1 Power Clean + 2 Front Squats + 1 Thruster, pick load

B. Complete as many rounds as possible in 20 mins of:

max rep Bench Press, 0.5x bodyweight
max rep Pull-ups

Mittwoch, 21.09.2016

A. As many reps as possible in 8 mins of:

3 Power Snatches, 115/80 lbs
3 Toes-to-bars
6 Power Snatches, 115/80 lbs
6 Toes-to-bars
9 Power Snatches, 115/80 lbs
9 Toes-to-bars
12 Power Snatches, 115/80 lbs
12 Toes-to-bars
15 Power Snatches, 115/80 lbs
15 Toes-to-bars
18 Power Snatches, 115/80 lbs
18 Toes-to-bars
21 Power Snatches, 115/80 lbs
21 Toes-to-bars
...

B. "Morrison"

50-40-30-20-10 reps, for time of:

Wall Ball, 20/14 lbs
Box Jump, 24/20 in
Kettlebell Swing, 1.5/1 pood

Dienstag, 20.09.2016

A. Dumbbell Pull Over 15-15-15-15-15, using heaviest weight per set
    Back Squat 10-10-10-10-10, using heaviest weight per set
    Weighted Pull-up 5-5-5-5-5, using heaviest weight per set

B. 1 rounds, 2 mins per station, of:

Double Kettlebell Front Rack Carry, 24/16 kg
Deadhang Hold

FGB Style

Montag, 19.09.2016

A. Deadlift 5-5-5

B. Tabata 8 x 20:10

Double Under
L Sit Hold
Ring Row

C. 30-20-10 reps, for time of:

Walking Lunge, pick load
Bench Press, pick load

Sonntag, 18.09.2016

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

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

Thruster, 42.5/30 kg
Row Calories
Plank Hold
Rest 1 min

FGB Style

Samstag, 17.09.2016

A. 5 rounds for time of:

1 Prowler Push, pick load, 20 m
3 Rope Climbs
5 Power Snatches

B. 4 rounds, 20 secs per station, of:

Ski Erg (Calories)
Rest 10 secs
Barbell Curl, 25/15 kg
Rest 10 secs
Jumping Alternating Lunge
Rest 10 secs
Swimming
Rest 10 secs

FGB Style