Mittwoch, 03.02.2016
A. Power Clean 1 rep max
B. Partner WOD: 12 min AMRAP of:
15 Wall Balls
250 m row
"I go, you go"
Dienstag, 02.02.2016
A. 7 rounds for time of:
7 Front Squats, 165 lbs
7 Chest to Bar Pull Ups
B. For 5 cycles: AMRAP in 1 min of:
15 Push-up (hand release)s
Max Double Unders
Rest 1 min between cycles.
Montag, 01.02.2016
A. Deadlift 10-10-10
B. "Team America" Outlaw 4th July 2012
In teams of two, perform for time:
100 KBS 24/16kg
50 Burpees
30 T2B
10 Snatches (any style) 155/105#
30 T2B
50 Burpees
100 Partner Wall Balls 20/14#
Sonntag, 31.01.2016
A. 5 rounds for time of:
5 Overhead Squats
3 Box Jumps
1 Rope Climb
B. 3 individually timed rounds of:
10 Bench Press, BW/.75 BW
500 m row
Samstag, 30.01.2016
A. Barbell Lunge 10-10-10
B. For time:
Run, 800 m
-- then --
10 rounds of:
10 Pull-ups
10 Ring Dips
-- then --
Run, 800 m
Partner WOD:
Run 400 together
Then a,b,a,b,a,b,a,b...
Run 400 together
Freitag, 29.01.2016
A. Push Press 3-3-3-3-3
B. 3 rounds, 1 min per station, of:
Box Jump, 24/20 in
Rest 1 min
Kettlebell Swing, 53/35 lbs
Rest 1 min
Wall Ball, 20/14 lbs, 10/9 in
Rest 1 min
Toes-to-bar
Rest 1 min