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WOD 21.03.2016 - 26.03.2016

Samstag, 26.03.2016

20 rounds for time of:

5 Thrusters, 50/30 kg
5 Strict Pull-ups
5 Burpees

Partner WOD: I go - you go

Freitag, 25.03.2016

Open WOD 16.5

Donnerstag, 24.03.2016

Complete as many rounds as possible in 30 mins of:

5 Power Snatches, pick load
5 Strict Pull-ups
10 Push-ups
15 Air Squats
5 Strict Ring Dips
10 Burpees
15 Row Calories

Mittwoch, 23.03.2016

A. 3 rounds for time of:

12 Front Squats, 135/95 lbs
12 Burpee Pull-ups

B. 21-15-9 reps, for time of:

Deadlift, 100/60 kg
Dumbbell Shoulder Press, 20/10 kg
Knees To Elbow

Dienstag, 22.03.2016

A. 21-15-9 reps, for time of:

Kettlebell Swing, 32/24 kg
AbMat Sit-up
Rest 0 secs
Box Jump
Knees To Elbow
Rest 0 secs
Ring Row
Push-up

B. As many reps as possible in 4 mins of: Bench Press, pick load

Montag, 21.03.2016

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

B. 10-8-6-4-2 reps, for time of:

Strict Handstand
Push-up Strict
Pull-up

C. For time:

100 Double Unders
Plank Hold, 2 mins
3 Rope Climbs