← zuruck zur Übersicht


WOD 24.10.2016 - 02.11.2016

Mittwoch, 02.11.2016

A. Lateral Shoulder Dumbbell Raise 15-15-15-15-15, using heaviest weight per set
    Dumbbell Bench Press 10-10-10-10-10, using heaviest weight per set
    Jumping Back Squat (Weighted) 5-5-5-5-5, using heaviest weight per set

B. 10 rounds for time of:

20 Row Calories
10 Knees To Elbows

Dienstag, 01.11.2016

A. Sumo Deadlift 10-5-5-5-10, using heaviest weight per set
    Dumbbell Shoulder Press 10-10-10-10-10, using heaviest weight per set
    Weighted Strict Pull-up 5-3-3-1-1, using heaviest weight per set

B. Prowler Push 15-15-15-15, using heaviest weight per set
    Push-up 15-15-15-15, using heaviest weight per set

Montag, 31.10.2016

A. A single max effort Box Jump for total height.

B. 10 rounds for time of:

10 Front Squats, 60/40 kg
1 Legless Rope Climb

C. Ski Erg 500 m

Sonntag, 30.10.2016

A. Row 500 m

B. Snatch High Pull 5-5-5-5-5, using heaviest weight per set
    Bench Press 10-10-10-10-10, using heaviest weight per set

C. A single set of Toes Through Rings for max reps.

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

Samstag, 29.10.2016

A. Overhead Lunge 6-6-6, using heaviest weight per set
    Weighted Pull-up 3-3-3, using heaviest weight per set

B. Complete as many rounds as possible in 15 mins of:

5 Pull-ups
10 Push-ups
15 Air Squats
10 Dumbbell Thrusters, 15/10 kg

Freitag, 28.10.2016

A. Back Squat 10-10-10-10-10, using heaviest weight per set
    Dumbbell Pull Over 15-15-15-15-15, using heaviest weight per set

B. For time:

Row, 1000 m
30 Wall Balls, 9/6 kg
20 Weighted Knees To Elbows, 9/6 kg

Donnerstag, 27.10.2016

A. Front Squat 5-5-5-5-5, using heaviest weight per set
    Renegade Row 10-10-10-10-10, using heaviest weight per set

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

Farmers Walk (Kettlebell), 32/20 kg
Push-up

FGB Style

C. Tabata 4 x 30:30

Ski Erg
Swimming, 1.25/1.25 kg
L Hang

Mittwoch, 26.10.2016

A. Barbell Lunge 8-8-8-8

B. 5 rounds for time of:

10 Push Press, pick load
10 Pull-ups

C. Tabata 4 x 20:10

Plank Hold
L Sit Hold
Double Under

Dienstag, 25.10.2016

A. Back Squat 10-10-10-10-10

B. Complete as many rounds as possible in 6 mins of:

6 Dumbbell Snatches, 25/15 kg
6 Toes-to-bars

C. Each for time: Row: 4x 250 m

Montag, 24.10.2016

A. Deadlift 5-5-5

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

Dumbbell Bench Press, pick load
Ring Row
Box Jump

FGB Style

C. Ski Erg 2000 m

Team: change after 1 min