Sonntag, 06.03.2016
A. Tabata 8x20:10
Jumping Alternating Lunge
Side Plank
Double Under
L Sit Hold
B. Tabata 8x20:10
Bent Over Barbell Row (60/35 kg)
Bench Press (close grip) (50/30 kg)
Barbell Curl (40/25 kg)
Samstag, 05.03.2016
A. 3 rounds for time of:
12 Front Squats, 135/95 lbs
12 Burpee Pull-ups
B. 21-18-15-12-9-6-3 reps, for time of:
Sumo Deadlift High Pull, 75 lbs
Push Jerk, 75 lbs
Freitag, 04.03.2016
Open WOD 16.2
Donnerstag, 03.03.2016
A. Complete as many rounds as possible in 15 mins of:
8 Power Snatches, 95/65 lbs
8 Toes-to-bars
16 Box Jumps, 24/20 in
Farmer carry - bumper plate, 45/25 lbs, 100 m
B. Back Squat 10-8-6-4, use the heaviest weight you can for each set
Mittwoch, 02.03.2016
A. Row 500 m for time
B. Find your Bench Press 1 rep max
C. Tabata 8x20:10
Swimming
Side Plank
L Sit
Dienstag, 01.03.2016
A. Deadlift 10-10-10-10-10, use the heaviest weight you can for each set
B. In 20 mins do:
50 Partner Med Ball Situps, 9/6 kg
then in the remaining time, AMRAP of:
30 Double Unders
20 Wall Ball (Partner)s, 9/6 kg
10 Synchronised Pull Ups
Montag, 29.02.2016
A. Bench Press 5-5-5-5-5, use the heaviest weight you can for each set
B. 16 rounds for time of:
8 Toes-to-bars
4 Burpee Box Jumps
2 Bear Complexes, pick load
1 Rope Climb
PartnerWod - I Go, you Go
