← zuruck zur Übersicht

WOD 10.10.2016 - 14.10.2016

Freitag, 14.10.2016

A. Back Squat 5-5-5

B. Row 2000 m, partner hold barbell over head 40/30 kg

C. A single set of Toes-to-bars for max reps.

Donnerstag, 13.10.2016

A. A single max effort Box Jump for total height

B. As many reps as possible in 10 mins of: Muscle-up

C. For time:

Ski Erg, 1000 m
25 Hang Power Snatches, 40/25 kg
25 Burpees
25 Knees To Elbows

Mittwoch, 12.10.2016

A. Front Squat 5-5-5-5-5, 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. A single set of Double Unders for max reps

C. 8 rounds for time of:

Farmers Walk (Dumbbell), 50 m
15 Push-ups

Dienstag, 11.10.2016

A. Sumo Deadlift 10-5-5-5-10, using heaviest weight per set
    Weighted Pull-up 5-3-3-1-1, using heaviest weight per set

B. 5 rounds for time of:

7 Double Kettlebell Front Squats, 24/16 kg
5 Pullovers
3 Double Kettlebell Press, 24/16 kg

Montag, 10.102016

A. Row 500 m

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

Bench Press, 40/25 kg
Kettlebell Sumo Deadlift High-pull, 32/24 kg
Ski Erg (Calories)
Rest 1 min

FGB Style