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WOD 23.10.2017 - 28.10.2017

Samstag, 28.10.2017

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

B. For time:

10 Burpees
20 Calories, Air Bikes
30 Wall Balls
40 AbMat Sit-ups
50 Double Unders
40 Hanging Knee Raises
30 Overhead Walking Lunge With Plates, 10/5 kg
20 Row Calories
10 Pull-ups

Freitag, 27.10.2017

A. Kettlebell Bench Press 8-8-8-8

B. 4 rounds, 1 min per station, of:

Power Snatch, 50/30 kg
Rest 30 secs
Double Under
Rest 30 secs
Ring Row
Rest 30 secs

FGB Style

Donnerstag, 26.10.2017

A. "Bring Sally up, bring Sally down"

Back Squat 135/95 lbs

B. For 5 cycles:

AMRAP in 3 mins of:

5 Handstand Push-ups
10 Kettlebell Goblet Squats, 32/24 kg
15 Kettlebell Swings, 32/24 kg
Rest 1 min
5 Strict Pull-ups
10 Box Jumps
15 AbMat Sit-ups
Rest 1 min

Rest 1 min between each cycle.

Mittwoch, 25.10.2017

A. Dumbbell Pull Over 15-15-15-15-15, using heaviest weight per set
    Seated Prowler Pull 1-1-1-1-1, using heaviest weight per set

B. Every 1 min for 20 mins, alternating between:

5 Power Cleans, pick load
10 Strict Toes To Bars
20 Airdyne Calories
30 Double Unders

Dienstag, 24.10.2017

A. Sumo Deadlift 8-8-8-8

B. Weighted Pull-up 5-5-5-5-5, using heaviest weight per set
    One Arm Dumbbell Bench Press 10-10-10-10-10, using heaviest weight per set

C. Complete as many rounds as possible in 12 mins of:

20 Calories, Air Bikes
max rep Double Unders
Rest 2 mins

Montag, 23.10.2017

A. Kettlebell Press 10-10-10-10-10, using heaviest weight per set
    Bent Over Barbell Row 10-10-10-10-10, using heaviest weight per set

B. Tabata 8 x 20:10

Split Jump
Ski Erg
L Sit Hold
Swimming