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WOD 04.02.2016 - 13.02.2016

Samstag, 13.02.2016

A. Find your Snatch 1 rep max

B. 1 Box Jump for max height

Freitag, 12.02.2016

A. "DT"

5 rounds for time of:

12 Deadlifts, 155/105 lbs
9 Hang Power Cleans, 155/105 lbs
6 Push Jerks, 155/105 lbs

B. 1 set of  toes-to-bars for max. reps

Donnerstag, 11.02.2016

A. A many reps as possible in 3 min of: Double Unders

B. 5 rounds for time of:

Prowler Push, 1.5x bodyweight, 30 m
20 Wall Balls, 30/20 lbs
1 Rope Climb

Mittwoch, 10.02.2016

A. Back Squat 30-20-10, use heaviest weight you can for each set

B. In 6 mins do:

24 Burpee Box Jumps

then in the remaining time, AMRAP of:

12 Jumping Split Lunges
6 Alternating Kettlebell Snatches, 24/16 kg

C. Strict Pull-Up 3 x max reps

Dienstag, 09.02.2016

A. Bench Press 3-3-3, use heaviest weight you can for each set

B. Find your 1 rep max Squat Clean

C. For time: row 1000 m

Montag, 08.02.2016

Tabata 8 x 20:10

Side Plank
Swimming, 2.5/1.25 kg
Kettlebell Goblet Squat, 24/16 kg
Rear Delts Dumbbell Side Raise, 5/2.5 kg
Bent Over Barbell Row, 45/30 kg
Jumping Alternating Lunge

Sonntag, 07.02.2016

A. Find your weighted Pull-Up 1 rep max

B. Sumo Deadlift 10-10-10, use heaviest weight you can for each set

C. Lifting:

Power Snatch 3-3-3-3-3-3, using heaviest weight per set
Max height box jump 1-1-1-1-1-1

Samstag, 06.02.2016

A. 10 rounds, 30 secs per station, of:

Thruster, 45/30 kg
Knees To Elbow
Double Under
Rest 1 min

Fight Gone Bad Style

B. 5 rounds, 1 min per station, of:

Feet Elevated Ring Row
Plank Hold

Fight Gone Bad Style

Freitag, 05.02.2016

A. Back Squat 10-10-10, use heaviest weight you can for each set

B. "Strict Lynne"

5 rounds for max reps of
Bodyweight Bench Press, max reps
Strict Pullup, max reps

Donnerstag, 06.02.2016

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