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WOD 22.08.2017 - 28.08.2017

Posted
on August 22nd, 2017

Montag, 28.08.2017

A. Power Snatch 1-1-1

B. Deadlift 10-10

C. For time:

Max Cal Ski Erg, 3 mins
-- then --
5 rounds of:
10 Ring Rows
20 Air Squats
L Sit, 30 secs
-- then --
Run, 400 m

Sonntag, 27.08.2017

A. Back Squat 10-5-5-10

B. Find your Push Press 5 Rep Max.

C. "Deck of Cards"

Air Bike
Pull-up
Handsrelease Push-up
Box Jump

Samstag, 26.08.2017

A. "Baseline"

For time:

Row, 500 m
40 Air Squats
30 AbMat Sit-ups
20 Push-ups
10 Pull-ups

B. For time: 200 Weighted Walking Lunges, 20/10 kg

C. 5 rounds for time of:

10 Triple Unders
15 Ring Rows
20 Sit-ups

Freitag, 25.08.2017

A. Record your best Back Squat 20 Rep Max lift.

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

Dumbbell Push Press
Rest 1 min
Row Calories
Rest 1 min
Toes-to-bar
Rest 1 min

FGB Style

Donnerstag, 24.08.2017

A. Bench Press 10-10-10, using heaviest weight per set
    One Arm Db Row 10-10-10, using heaviest weight per set

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

Pull-up
Rest 1 min
Airdyne Bike
Rest 1 min

FGB Style

Mittwoch, 23.08.2017

A. 5 rounds for time of:

9 Power Cleans, 135/95 lbs
15 Push-ups
21 Air Squats
Run, 200 m

B. Each for time:

Ski Erg 100 m
Ski Erg 250 m

C. Each for time:

Row 100 m
Row 250 m

Dienstag, 22.08.2017

A. 3 rounds for time of:

Farmers Walk (Dumbbell), 40/25 kg, 100 m
15 Dumbbell Pull Overs

B. 3 rounds, each round for time, of:

Prowler Pull/Push, 15 m
15 Wall Balls
15 Ring Rows

3 min rest between each round