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WOD 28.11.2017 - 06.12.2017

Mittwoch, 06.12.2017

A. Dumbbell Pull Over 15-15-15-15-15, using heaviest weight per set
    Farmers Walk (Kettlebell) 100-100-100-100-100, using heaviest weight per set

B. Team: 1 round, 5 mins per station, of:

Walking Lunge
Row Calories
Ski Erg Calories
Plank Hold

FGB Style

Dienstag, 05.12.2017

A. Sled Pull And Push Combination 1-1-1-1-1

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

Dumbbell Thruster, 15/10 kg
Airdyne Calories
Knees-to-elbow

Montag, 04.12.2017

A. Deadlift 5-5-5

B. For time:

Ski Erg Calories, 1 min
-- then --
Row Calories, 2 mins
Rest 1 min
-- then --
Kettlebell Goblet Squat, 32/24 kg, 3 mins
Rest 1 min
-- then --
Plank Hold, 4 mins
Rest 1 min
-- then -- Strict Pull-up, 5 mins

Sonntag, 03.12.2017

A. Overhead Lunge 8-8-8, using heaviest weight per set
    Dumbbell Bent Over Row 15-15-15, using heaviest weight per set

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

Box Jump
Toes-to-bar
Hang Power Snatch, 40/25 kg

Samstag, 02.12.2017

A. Front Squat 5-5-5

B. For time:

50 Back Extensions
40 Hanging Knee Raises
30 Push-ups
20 Pull-ups
10 Handstand Push-ups
20 Assault Bike Calories
30 Ring Rows
40 AbMat Sit-ups
50 Wall Balls, 9/6 kg

Freitag, 01.12.2017

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

B. Tabata 8 x 20:10

Push Press, 40/25 kg
Jumping Alternating Lunge
Pull-up
Double Under

Donnerstag, 30.11.2017

A. Back Squat 10-10-5-5-20, using heaviest weight per set
    Box Jump 5-5-5-5-5, using heaviest weight per set

B. Dumbbell Bench Press 20-20-20-20-20, using heaviest weight per set
    Squat To Hammer Curl 15-15-15-15-15, using heaviest weight per set

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

Ski Erg Calories
Burpee
Kettlebell Swing

FGB Style

Mittwoch, 29.11.2017

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

B. In 15 mins do:

50 Wall Balls, 9/6 kg

then in the remaining time, AMRAP of:

12 Row Calories
9 Hang Power Snatches, 50/30 kg
6 Burpees
3 Rope Climbs

Dienstag, 28.11.2017

A. "Strict Lynne"

5 rounds for max reps of:

max rep Bench Press, 1x bodyweight
max rep Strict Pull-ups

B. 5 rounds, each round for time, of:

9 Deadlifts, 100/60 kg
15 Airdyne Calories
21 Double Unders (Unbroken)s

Rest 3 min between each round.