10rds
10/8 cal bike
10 DB Snatch 20/15
10 deficit Pushup
10 V-ups
1-10 Wallwalks (1st rd 1, 2nd rd 2, 3rd rd 3….)
Samstag, 02. November 2019
WOD
In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of:
20/15 Calories of Rowing
15 Ring Dips
30 Russian Kettlebell Swings
60 Double Unders
15 Ring Dips
30 Russian Kettlebell swings
20/15 Calories of Rowing
Donnerstag, 31. Oktober 2019
Strength
Five sets of:
Front Squat x 2 reps @ 90%
Rest 15 seconds
Front Squat x 4 reps @ 80%
Rest 2-3 minutes
WOD
For time:
50/35 Calories of Assault Bike
50 Dumbbell Box Step-Overs (2 x 22.5/15 kg)
Mittwoch, 30. Oktober 2019
Oly Lifting
Every 2 minutes, for 16 minutes (8 sets) of:
Power Clean x 1.1.1
(rest 4-5 seconds between singles)
Suggested loading by set (by %): 60, 65, 70, 75, 80, 82, 84, 86
WOD
Complete as many rounds and reps as possible in 12 minutes of:
6 Power Cleans (60/40 kg)
12 Alternating Reverse Lunges (60/40 kg)
12 Toes to Bar
Dienstag, 29. Oktober 2019
WOD
For time:
1200 Meter Run
40 Burpees to Target (touch your pull-up bar/rings)
40 Pull-Ups
800 Meter Run
20 Burpees to Target
20 Chest-to-Bar Pull-Ups
400 Meter Run
10 Burpees to Target
10 Bar Muscle-Ups
Samstag, 26. Oktober 2019
WOD
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
30 Kettlebell Swings (32/24 kg)
20 Box Jump-Overs (24″/20″)
Team members will alternate tasks, with only one member working at any one time.
Donnerstag, 24. Oktober 2019
WOD
Ten rounds for time of:
8 Ground to Overhead (42.5/30 kg)
10 Bar-Facing Burpees
Time Cap: 15 minutes
