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