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WOD 29.04.2019 - 07.05.2019

Dienstag, 07.05.2019

A. Goblet Squat 10-10-10

B."CrossFit Games 18.3 - Scaled"

2 rounds for time of:

100 Single Unders
20 Overhead Squats, 45/35 lbs
100 Single Unders
12 Pull-ups
100 Single Unders
20 Dumbbell Snatches, 35/20 lbs
100 Single Unders
12 Pull-ups

TimeCap 14 Min; Total possible reps: 928

"CrossFit Games 18.3 - Rx'd"

2 rounds for time of:

100 Double Unders
20 Overhead Squats, 115/80 lbs
100 Double Unders
12 Muscle-ups
100 Double Unders
20 Dumbbell Snatches, 50/35 lbs
100 Double Unders
12 Bar Muscle-ups

TimeCap 14 Min; Total possible reps: 928

Montag, 06.05.2019

A. One Arm Dumbbell Bench Press 15-15-15, using heaviest weight per set
    One Arm Kettlebell Row 15-15-15, using heaviest weight per set

B. 5 rounds for time of:

Headstand Hold, 30 secs
Rest 30 secs
Hollow Hold, 30 secs
Rest 30 secs

C. 4 rounds for time of:

20 Kettlebell Swings, 53/35 lbs
15 Toes To Bars
10 Dumbbell Walking Lunges, 45/30 lbs

Sonntag, 05.05.2019

Every 1 min for 36 mins, alternating between:

Ski Erg
Row
Assault Bike
10 Deadlifts
Ski Erg
Row
Assault Bike
10 Strict Pull-ups
Ski Erg
Row
Assault Bike
10 Strict Ring Dips

Samstag, 04.05.2019

A. Back Squat 1-1-1-1-1

B. For quality:

Stretch, 5 mins
Plank Practice, 5 mins
L-Sit Practice, 5 mins
Scale Practice, 5 mins
Handstand Descent Practice, 5 mins

Freitag, 03.05.2019

A. As many reps as possible in 2 mins of: Handstand Push-up

B. 5 rounds for time of:

7 L Arm Dumbbell Rows, 50/35 lbs
7 R Arm Dumbbell Rows, 50/35 lbs
21 Dumbbell Bench Press, 50/35 lbs
Row, 500 m

Donnerstag, 02.05.2019

A. Record your best Front Squat 3 rep max lift.

B. In 14 mins do:

Row, 1000 m
Kettlebell Farmers Walk, 32/24 kg, 400 m
max reps in time remaining, Burpee

Mittwoch, 01.05.2019

A. For quality:

Stretch, 12 mins
L-Sit Practice, 12 mins
Handstand Practice, 12 mins
Plank Practice, 12 mins
Scale Practice, 12 mins

B. 7 rounds for time of:

35 Double Unders
1 Snatch, pick load

Dienstag, 30.04.2019

3 rounds for max reps of:

20 Bench Press, 60/30 kg
max rep Row Calories, 2 mins
20 Deadlifts, 100/60 kg
max rep Ski Erg Calories, 2 mins
10 Rope Climbs
max rep Assault Bike Calories, 2 mins

Montag, 29.04.2019

A. Elevated Lunge 20-20-20, using heaviest weight per set
    Dumbbell Tricep Extension (Laying) 20-20-20, using heaviest weight per set
    Hand Over Hand Sled Pull 1-1-1, using heaviest weight per set

B. 3 rounds for quality of:

15 Back Extensions
Dragon Flag, 30 secs

C. For time: 150 Partner Wall Balls, 9/6 kg

OTM: 3 Burpee Toes to Bar
          3 Hang Power Clean (pick load)