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WOD 29.08.2017 - 11.09.2017

Posted
on August 28th, 2017

Montag, 11.09.2017

A."The Seven"

7 rounds for time of:

7 Handstand Push Ups
7 Thrusters, 135/95 lbs
7 Knees To Elbows
7 Deadlifts, 245/175 lbs
7 Burpees
7 Kettlebell Swings, 2/1.5 pood
7 Pull-ups

Sonntag, 10.09.2017

A. Overhead Squat 5-3-1

B. In 15 mins do:

Row, 1000 m
Rest 2 mins
then in the remaining time, AMRAP of:
10 Push-ups
20 Air Squats
10 Ring Rows
20 Back Extensions

Samstag, 09.09.2017

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

B. For time:

100 Double Unders
21 Ring Rows
15 Push-ups
9 Power Cleans, 70/50 kg
6 Burpees
3 Rope Climbs
6 Burpees
9 Power Cleans, 70/50 kg
15 Push-ups
21 Ring Rows
100 Double Unders

Freitag, 08.09.2017

A. Weighted Lunge 20-20-20-20
     Dumbbell Push Press 10-10-10-10
     Weighted Pull-up 5-5-5-5

B. Each for time: Row: 4x 250 m

Donnerstag, 07.09.2017

A. As many reps as possible in 2 mins of: Double Under

B. Record your best Overhead Squat 1 Rep Max lift.

C. Dumbbell Pull Over 15-15-15

D. 4 rounds, 1 min per station, of:

Ring Row
Rest 30 secs
Back Extension
Rest 30 secs

FGB Style

Mittwoch, 06.09.2017

A. Front Squat 5-5-5

B. For time:

30 Airdyne Bikes
20 Chest-to-bar Pull-ups
10 Power Cleans, 60/40 kg
50 Double Unders (Unbroken)s
10 Push Press, 60/40 kg
50 Double Unders (Unbroken)s
10 Power Cleans, 60/40 kg
20 Chest-to-bar Pull-ups
30 Airdyne Bikes

Dienstag, 05.09.2017

A. Every 5 mins for 15 mins do:

10 Hang Power Snatches, 50/30 kg
20 Row Calories

B. For time:

50 Wall Balls
-- then --
5 rounds of:
10 Box Jumps
10 Knees To Elbows
10 Hand Release Push-Ups
-- then --
Farmer carry - bumper plate, 10/5 kg, 400 m

Montag, 04.09.2017

A. Bench Press 5-5-10
    Bent Over Barbell Row 10-10-10

B. 2 rounds for time of:

Row Calories, 500 m
25 Dumbbell Thrusters, 15/10 kg
15 Toes-to-bars

Rest 5 mins

Sonntag, 03.09.2017

A. "Grace"

For time: 30 Clean & Jerks, 135/95 lbs

B. "Barbara"

5 rounds, each round for time, of:

20 Pull-ups
30 Push-ups
40 Sit-up (abmat)s
50 Air Squats

Rest 3 min between each round.

Samstag, 02.09.2017

A. Record your best Deadlift 1 Rep Max lift.

B. "White"

5 rounds for time of:

3 Rope Climbs, 15 ft
10 Toes To Bars
21 Overhead Walking Lunge With Plates, 45 lbs
Run, 400 m

Freitag, 01.09.2017

A. 15-12-9 reps, for time of:

Power Clean & Jerk, 70/45 kg
Weighted Strict Pull-up, 10/5 kg

B. Team - Rowling 1000 m

Donnerstag, 31.08.2017

A. Back Squat 10-5-5-20

B. 3 rounds, each round for time, of:

20 Air Bikes
15 Wall Balls
10 Burpees
10 Toes-to-bars

Rest 3 min between each round.

Mittwoch, 30.08.2017

A. Dumbbell Pull Over 15-15-15

B. "Rich"

For time:

13 Squat Snatches, 155/105 lbs
-- then --
10 rounds of:
10 Pull-ups
Sprint, 100 m
-- then --
13 Squat Cleans, 155/105 lbs

Dienstag, 29.08.2017

A. Bench Press 3-3-3-3-3

B. Front Rack Lunge 8-8-8
    Renegade Row 12-12-12

C. For time:

5 Strict Muscle-ups
50 Double Unders
4 Strict Muscle-ups
40 Double Unders
3 Strict Muscle-ups
30 Double Unders
2 Strict Muscle-ups
20 Double Unders
1 Strict Muscle-up
10 Double Unders