Donnerstag, 02.02.2017
A."Grace"
For time: 30 Clean & Jerks, 135/95 lbs
B. 4 rounds, each round for time, of:
Row, 250 m
10 Burpee Toes-to-Bars
Rest 3 min between each round
Mittwoch, 01.02.2017
A. Deadlift 10-10-10
B. For time:
3 rounds of:
5 Pull-ups
15 Air Squats
10 Push-ups
-- then --
5 rounds of:
Run, 100 m
10 Hang Power Snatches, 50/25 kg
-- then --
3 rounds of:
5 Pull-ups
10 Push-ups
15 Air Squats
Dienstag, 31.01.2017
A. Back Squat 5-5-5-10-20, using heaviest weight per set
Bent Over Barbell Row 10-10-10-10-10, using heaviest weight per set
Dumbbell Pull Over 15-15-15-15-15, using heaviest weight per set
B. For time:
25 Ski Erg Calories
50 Kettlebell Swings
25 Knees To Elbows
