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WOD 23.04.2018 - 04.05.2018

Freitag, 04.05.2018

A. Bench Press 5-5-5, using heaviest weight per set
    Double Kettlebell Front Rack Lunge 10-10-10, using heaviest weight per set

B. For time:

50 Row (calories)s
50 Toes-to-bars

Donnerstag, 03.05.2018

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

B. For time:

50 Dumbbell Thruster (one arm)s, 15/10 kg
40 Back Extensions
Pull-up Hold, 1 min
30 Hand Release Push-ups
20 Calories, Air Bikes
Plank Hold, 1 min
10 Burpee Box Jump Overs
Plank Hold, 1 min
20 Ball Slams, 20/12 kg
30 Kettlebell Swings, 24/16 kg
Ring L Sit, 1 min
40 Dumbbell Renegade Rows, 15/10 kg
50 Double Unders (Unbroken)s

Mittwoch, 02.05.2018

A. Front Squat 20-10-5, using heaviest weight per set
    Press 10-5-3, using heaviest weight per set
    Dumbbell Pull Over 25-20-15, using heaviest weight per set

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

Ring Row
Double Unders (Unbroken)

FGB Style

Dienstag, 01.05.2018

A. Tabata 8 x 20:10

Hang Power Snatch 50/30 kg
Ski Erg
Chest-to-Bar Pull-Up

B. Prowler Push 15-15-15

C. 3 rounds for time of:

Plank Hold, 1 min
25 Crunches
15 Knees-to-elbows

Montag, 30.04.2018

A. Deadlift 5-5-5

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

Shoulder-to-Overhead, 60/40 kg
Airdyne Bike

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

Push-up
Walking Lunge
Hanging Knee Raise

Sonntag, 29.04.2018

A. As many reps as possible in 5 mins of: Strict Pull-up

B. As many reps as possible in 4 mins of: Front Squat, 1x bodyweight

C. As many reps as possible in 3 mins of: Bench Press, 1x bodyweight

D. As many reps as possible in 2 mins of: Double Under

E. As many reps as possible in 1 min of: Burpee

Samstag, 28.04.2018

A. 1 Power Clean + 2 Front Rack Alternating Reverse Lunges + 1 Jerk 1-1-1-1-1-1-1-1-1-1

B. For time:

Run (medicine ball), 400 m
-- then --
5 rounds of:
10 Knees-to-Elbows
10 Box Jumps
10 Medicine Ball Ab Mat Sit Ups
10 Wall Balls
-- then --
Run (medicine ball), 400 m

Freitag, 27.04.2018

For time:

21-15-9 reps of:
Assault Bike Calories
Thrusters, 95/65 lbs

-- then --

15-12-9 reps of:
Row Calories
Hang Squat Cleans, 95/65 lbs

-- then --

12-9-6 reps of:
Burpee Over Bars
Overhead Squats, 95/65 lbs

Donnerstag, 26.04.2018

A. 5 rounds for max reps of:

5 Sumo Deadlifts, pick load
max rep Double Unders (Unbroken)s

B. 5 rounds for time of:

20 Pistols (Alternating Legs)s
10 Ring Rows

C. A single set of Toes-to-bars for max reps.

Mittwoch, 25.04.2018

A. Bench Press 5-3-1-10-20, using heaviest weight per set
    Front Foot Elevated Reverse Lunge 10-10-10-10-10, using heaviest weight per set

B. Every 1 min for 12 mins, alternating between:

3 Rope Climbs
15 Ski Erg Calories
15 Kettlebell Swings
15 Bikes

Dienstag, 24.04.2018

A. Back Squat 20-10-5, using heaviest weight per set
    Dumbbell Tricep Extension (Laying) 15-15-15, using heaviest weight per set
    Rope Pull-up 10-10-10, using heaviest weight per set

B. 3 rounds for time of:

Row, 500 m
21 Burpees
Run, 400 m

Montag, 23.04.2018

A. Db Chest Fly On Bench 12-12-12-12, using heaviest weight per set
    Bent Over Barbell Row 10-10-10-10, using heaviest weight per set

B. 8 rounds, 20 secs per station, of:

Push-up
Rest 10 secs
Jumping Alternating Lunge
Rest 10 secs
Toes-to-bar
Rest 10 secs
Double Under
Rest 10 secs

FGB Style