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WOD 21.02.2016 - 28.02.2016

Sonntag, 28.02.2016

A. Find your Squat Clean 1 rep max

B. A single set of Ring Dips for max reps

C. Row 5 km for time

Samstag, 27.02.2016

For time:

1 Rope Climb
2 Prowler Pushes
3 Burpee Box Jumps
4 Strict Pull-ups
5 Handstand Push-ups
6 Kettlebell Swings, 32/24 kg
7 Knees To Elbows
8 Push-ups
9 Ring Rows
10 Ski Erg (Calories)s

Freitag, 26.02.2016

Open WOD 16.1

Donnerstag, 25.02.2016

A. Back Squat 5-5-5-5-5, use heaviest weight you can for each set

B. Weighted Pull-Up 3-3-3-3-3

C. "Baseline"

For time:

Row, 500 m
40 Air Squats30 AbMat Sit-Ups
20 Push-Ups
10 Pull-Ups

Mittwoch, 24.02.2016

A. For time: 500 m for time

Dienstag, 23.02.2016

Partner WOD:CrossFit Games Open 14.5

21-18-15-12-9-6-3 reps, for time of:

Thruster, 95/65 lbs
Burpee (Bar Facing)

Montag, 22.02.2016

A. Find your Power Snatch 1 rep max

B. Weighted Pull-Up 5-5-5-5-5, use heaviest weight you can for each set

Sonntag, 21.02.2016

5 rounds, 30 secs per station, of:

Prowler Push
Rest 30 secs
Jumping Alternating Lunge
Rest 30 secs
Bench Press (close grip), 50/25 kg
Rest 30 secs
Bent Over Barbell Row, 50/25 kg
Rest 30 secs
L Sit
Rest 30 secs

Fight Gone Bad Style