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WOD 12.02.2020 - 18.02.2020

Dienstag, 18.02.2020

A. Dumbbell Tricep Extension (Laying) 10-10-10

B. Power Snatch 3-3-3-3-3

C. Ring Rows 3x15

D. Complete as many rounds as possible in 8 mins of:

10 Toes-to-bars
30 Double Unders

Montag, 17.02.2020

A. Record your best Power Clean 1 rep max lift.

B. For time:

100 Row (calories)s
100 Ski Erg (Calories)s
100 Assault Bike (Calories)s

Sonntag, 16.02.2020

A. Back Squat 5-5-5-5-5

B. As many reps as possible in 5 mins of: Kettlebell Long Cycle Clean and Press

C. For Time: Deck of Cards

D. L Sit Hold 5x Max Hold

Samstag, 15.02.2020

1 rounds, 5 mins per station, of:

Hand Over Hand Sled Pull
Rest 2 mins
Bench Press, 60/30 kg
Rest 2 mins
Concept 2 Bike Erg
Rest 2 mins
Rest 2 mins
Rest 2 mins

FGB Style

Freitag, 14.02.2020

A. Two Hand Dumbbell Bent Over Row 12-12-12

B. Tempo Push Ups 3x Max Rep


C. Complete as many rounds as possible in 24 mins of:

25 Double Kettlebell Deadlifts, 24/16 kg
Double Kettlebell Front Rack Walking Lunge, 24/16 kg, 50 ft
Double Kettlebell Overhead Carry, 24/16 kg, 100 ft
Double Kettlebell Farmers Carry, 24/16 kg, 150 ft

Donnerstag, 13.02.2020

A. Back Squat 10-8-6-4

B. Pull-up Hold 3x Max Hold

C. 3 rounds for quality of:

5 Double Kettlebell Hang Cleans, pick load
Double Kettlebell Front Rack Carry, pick load, 100 m
20/15 Ski Erg Calories
30 Banded Pull Aparts
Rest 2 mins

Mittwoch, 12.02.2020

A. Tempo Bench Press 5-5-5-5-5


B. Trap Bar Jump 5-5-5-5-5

C. Every 1 min for 15 mins, alternating between:

10 Supine Ring Rows
L Side Plank, 40 secs
R Side Plank, 40 secs
15 Reverse Snow Angels
Hollow Rock, 40 secs