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WOD 18.07.2017-25.07.2017

Dienstag, 25.07.2017

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

B. In 10 mins do:

50 Airdyne Calories
then in the remaining time, AMRAP of:
5 Pull-ups
10 Dumbbell Push Press, 20/10 kg
15 Air Squats

Montag, 24.07.2017

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

B. 10-9-8-7-6-5-4-3-2-1 reps, for time of:

Handrelease Push Up
Goblet Squat, 24/16 kg
Knees To Elbow

Sonntag, 23.07.2017

A. Deadlift 5-5-5

B. For time:

10 Burpees
20 AbMat Sit-ups
30 Box Jumps
40 Ring Rows
50 Jumping Alternating Lunges
40 Ring Rows
30 Box Jumps
20 AbMat Sit-ups
10 Burpees

Samstag, 22.07.2017

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

B. Tabata 4x30:30

Ski Erg (Calories)
Back Extension
Double Under

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

Freitag, 21.07.2017

A. 10-9-8-7-6-5-4-3-2-1 reps, for time of:

Strict Handstand Push-up
Strict Pull-up
Box Jump, 75/60 cm

B. Rowling 1000 m

Donnerstag, 20.07.2017

A. Back Squat 10-10-10

B. Dumbbell Pull Over 15-15-15

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

Kettlebell Swing, 32/24 kg
Wall Ball, 9/6 kg
AbMat Sit-up

Mittwoch, 19.07.2017

A. As many reps as possible in 3 mins of: Bench Press, 60/40 kg

B. For time: 200 Walking Lunges

C. 8 rounds, 10 secs per station, of:

Double Under
Rest 10 secs
Ring Row
Rest 10 secs

FGB Style

Dienstag, 18.07.2017

A. Deadlift 10-10-10

B. "Fran"

21-15-9 reps, for time of:

Thruster, 95/65 lbs