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WOD 25.11.2018 - 01.12.2018

Samstag, 01.12.2018

A. As many reps as possible in 10 mins of: Muscle Up Progression

B. Power Snatch 3-3-3-3-3

C. Row 2000 m

Freitag, 30.11.2018

A. Deadlift 5-5-5-5-5

B. 3 rounds, 30 secs per station, of:

Ski Erg
Rest 15 secs
Squat To Hammer Curl, 15/10 kg
Rest 15 secs
Ring L Sit
Rest 15 secs
Jumping Alternating Lunge
Rest 15 secs
Push-up
Rest 15 secs
L Sit Pull-up
Rest 15 secs
Double Under
Rest 15 secs
Swimming
Rest 15 secs

Rest 1 min

FGB Style

Donnerstag, 29.11.2018

A. 21-15-9 reps, for time of:

L Arm Kettlebell Snatch, 1.5/1 pood
R Arm Kettlebell Snatch, 1.5/1 pood
Pull-up

B. Every 1 min for 15 mins, alternating between:

15 Kettlebell Bent Over Rows, pick load
30 Unbroken Double Unders
15 Ab Mat Roll Up To Straight Back (Hands Behind The Head)s

Mittwoch, 28.11.208

A. Handstand Push-ups 3x Max Rep

B. Front Rack Lunge 10-10-10

C. 5 rounds, 2 mins each of:

12 Row Calories
Max reps in time remaining, Strict Toes-to-bar

Rest 2 min between rounds.

Dienstag, 27.11.2018

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

Prowler Pull/Push, 15 m
15/10 Assault Bike Calories

Rest 3 min between each round.

B. 5 rounds for time of:

10 Hang Squat Cleans, 115/75 lbs
20 Push-ups

Montag, 26.11.2018

A. Trap Bar Deadlift 10-10-10-10-10

B. Dumbbell Tricep Extension (Laying) 10-10-10

C. Pull Up (Weighted) 1-1-1-1-1-1-1

D. Tabata 8 x 20:10: Pull-up

Sonntag, 25.11.2018

For time: Deck of Cards

Buy In: 100/70 Row

Slamball 15/9
Box Jumps
Bench Press 60/30
Kettlebell - Swing 24/16

Buy Out: 100/70 Row