← zuruck zur Übersicht


WOD 29.01.2016 - 03.02.2016

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