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WOD 18.09.2018 - 30.09.2018

Sonntag, 30.09.2018

A. Power Snatch 3-3-3-3-3

B. Tabata 8 x 20:10

Wall Ball, 20 lbs, 10 ft
Sumo Deadlift High Pull, 75 lbs
Box Jump, 20 in
Push Press, 75 lbs
Row (calories)

There is no additional rest between exercises.
Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals.

Samstag, 29.09.2018

A. Front Squat 3-3-3-3-3

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

Ski Erg Calories
Rest 30 secs
Strict Pull-up
Rest 30 secs
Bottoms Up Kettlebell Press, 16/8 kg
Rest 30 secs
Squat To Hammer Curl, 20/10 kg
Rest 30 secs

FGB Style

Freitag, 28.09.2018

A. Handstand Walk Practise

B. 5 rounds, each round for time, of:

15 Bench Press, 60/30 kg
20/15 Row Calories

Rest 2 mins between each round.

C. Every 1 min for 12 mins, alternating between:

ODD: 15 Kettlebell Swings, 53/35 lbs
EVEN: 15 Assault Bike Calories

Donnerstag, 27.09.2018

A. Deadlift 5-5-5-5-5

B. 10 rounds for time of:

1 Clean & Jerk, pick load
5 Pull-ups
10 Push-ups
15 Air Squats

Mittwoch, 26.09.2018

A. Lying Tricep Extension 15-15-15, using heaviest weight per set
     Kettlebell Lunge 10-10-10, using heaviest weight per set (mit Gummiband)

B. 7 rounds for time of:

35 Double Unders
1 Snatch, pick load

Dienstag, 25.09.2018

A. Bent Over Barbell Row 10-10-10-10-10, using heaviest weight per set
    Dumbbell Fly 15-15-15-15-15, using heaviest weight per set

B. 6 rounds, 45 secs per station, of:

Airdyne (Calories)
Rest 15 secs
Row Calories
Rest 15 secs
Ski Erg (Calories)
Rest 15 secs
Burpee
Rest 15 secs
Wall Ball
Rest 15 secs

FGB Style


Montag, 24.09.2018

A. Back Squat 10-10-10

B. Every 1 min for 14 mins, alternating between:

15 Row Calories
Handstand Push-up, 30 secs

C. Complete as many rounds as possible in 8 mins of:

10 Toes-to-bars
30 Double Unders

Sonntag, 23.09.2018

A. Power Clean 3-3-3-3-3

B. "Partner Murph"

For time:
Run, 800 m
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 800 m

Work in teams of 2. Both partners run the 800 meters. Then split the pull-ups, push-ups, and squats as needed with only one person working at a time. 20 rounds of Cindy, split 10 and 10, works well. Then both partners run another 800. Post total time. Post partner to notes.

Samstag, 22.09.2018

A. 2 rounds for time of:

100 Double Unders
50 Shoulder-to-Overheads, 95/65 lbs
25 Toes To Bars

B. Prowler Push (For Weight) 1-1-1-1-1

Freitag, 21.09.2018

A. Every 2 mins, for 10 mins: 3 Front Squats, pick load

B. Dumbbell Bench Press 10-10-10-10-10

C. For time: Row 1000 m

Donnerstag, 20.09.2018

A. Hang Power Snatch 3-3-3-3-3

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

10 Chest-to-bar Pull-ups
15 Push-ups
20 Alternating Pistols

*After every 3 rounds, Run 400 m

Mittwoch, 19.09.2018

A. Farmers Walk (Kettlebell) 400 m

pro Ablegen 10 Push up

B. "Mikko Triangle"

10 rounds, 1 min per station, of:

Assault Bike Calories
Row Calories
Ski Erg Calories
Rest 1 min

FGB Style

Dienstag, 18.09.2018

A. Trap Bar Deadlift 5-5-5

B. Dumbbell Pull Over 15-15-15

C. Tabata 8 x 20:10

Ring Row
Dumbbell Shoulder Press 20/10 kg
Double Under