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WOD 26.06.2017 - 10.07.2017

Posted
on June 26th, 2017

Montag, 10.07.2017

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

B. "The Chief"

Max rounds in 3 minutes of:
3 Power Cleans, 135/95 lbs
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles. For each cycle restart the AMRAP.

Sonntag, 09.07.2017

A. A single set of Double Unders for max reps.

B. Record your best Bench Press 1 Rep Max lift.

C. Row 5 km

Samstag, 08.07.2017

A. Find your Power Snatch 1 Rep Max.

B. "Beast 12"

For time:

25 Walking Lunges
20 Pull-ups
50 Box Jumps, 20 in
20 Double Unders
25 Ring Dips
20 Knees To Elbows
30 Kettlebell Swings, 2/1.5 pood
30 Sit-up (standard)s
20 Dumbbell Hang Squat Cleans, 35/25 lbs
25 Back Extensions
30 Wall Balls, 20/14 lbs
3 Rope Climbs, 15 ft

Freitag, 07.07.2017

A. 1 rounds, 3 mins per station, of:

Max Calories On Air Bike
Dumbbell Bench Press, 20/10 kg
Max Calories On Air Bike
Pull-up
Air Bike

FGB Style

B. For time: 100 Weighted Walking Lunges, 20/10 kg

Donnerstag, 06.07.2017

A. Record your best Deadlift 1 Rep Max lift.

B. For time:

9 Overhead Squats, 40/25 kg
3 Rope Climbs
6 Handstand Push-ups
9 Burpees
15 Hang Power Snatches, 40/25 kg
3 Rope Climbs
6 Handstand Push-ups
9 Burpees
21 Front Squats, 40/25 kg
3 Rope Climbs
6 Handstand Push-ups
9 Burpees

Mittwoch, 05.07.2017

A. Dumbbell Pull Over 15-15-15, using heaviest weight per set
    Bent Over Barbell Row 10-10-10, using heaviest weight per set
    Jumping Back Squat (Weighted) 5-5-5, using heaviest weight per set

B. In 6 mins do:

50 Double Unders
then in the remaining time, AMRAP of:
10 Knees To Elbows
5 Burpees

Dienstag, 04.07.2017

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

B. "Artie"

Complete as many rounds as possible in 20 mins of:

5 Pull-ups
10 Push-ups
15 Air Squats
5 Pull-ups
10 Thrusters, 95/65 lbs

Montag, 03.07.2017

A. Bench Press 10-5-3-3-10, using heaviest weight per set
    Walking Lunge 20-20-20-20-20, using heaviest weight per set

Sonntag, 02.07.2017

A. Deck of Cards

Dips
Pull Up
Hang squat Clean
Kettlebell Swings

B. Row 2 km for time

Samstag, 01.07.2017

A. 1-2-3-4-5-6-7-8-9-10 reps, for time of:

Toes-to-bar
Handstand Push-up

B. 4 rounds for time of:

Farmer carry - bumper plate, 20/10 kg, 200 m
15 Kettlebell Goblet Squats, 32/20 kg

Freitag, 30.06.2017

A. Back Squat 10-10-10, using heaviest weight per set
    Hang Power Snatch 5-5-5, using heaviest weight per set

B. 10 rounds for time of:

20 Row Calories
15 Wall Balls
10 Burpee Pull-ups

Donnerstag, 29.06.2017

A. 3 Power Cleans + 1 Jerk 3-2-1, using heaviest weight per set
    5 Knees To Elbows + 5 Toes To Bar 1-1-1, using heaviest weight per set

B. Complete as many rounds as possible in 10 mins of:

30 Double Unders
20 Jumping Alternating Lunges
10 Pull-ups

Mittwoch, 28.06.2017

A. Each for time:

Row 250 m
Row 500 m
Row 1000 m

Rest as needed between efforts.

B. 3 rounds for time of:

15 Dumbbell Pull Overs, pick load
15 Push-ups
Double Kettlebell Front Rack Carry, 24/16 kg, 100 m

Dienstag, 27.06.2017

A. Deadlift 5-1-10

B. "Filthy Fifty"

For time:

50 Box Jumps, 24/20 in
50 Jumping Pull-ups
50 Kettlebell Swings, 35/26 lbs
50 Walking Lunges
50 Knees To Elbows
50 Push Press, 45/35 lbs
50 Back Extensions
50 Wall Balls, 20/14 lbs
50 Burpees
50 Double Unders

Montag, 26.06.2017

A. Bench Press 30-20-10, using heaviest weight per set
    Renegade Row 30-20-10, using heaviest weight per set
    Goblet Squat 30-20-10, using heaviest weight per set

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

Run, 300 m
15 Overhead Squats, 20/15 kg