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WOD 20.11.2017 - 26.11.2017

Sonntag, 26.11.2017

A. As many reps as possible in 10 mins of: Muscle Up Progression

B. For time:

50 Kettlebell Goblet Squats, 24/16 kg
50 Push-ups
50 Knees To Elbows
50 Kettlebell Swings, 24/16 kg

C. For time:

Row, 2000 m
Ski Erg, 1000 m

Partner WOD

Samstag, 25.11.2017

A. Dumbbell Pull Over 15-15-15, using heaviest weight per set
    Front Racked Alternating Reverse Lunge 8-8-8, using heaviest weight per set

B. 4 rounds for time of:

20 One Arm Dumbbell Snatch (Alternating)s, 25/15 kg
15 Knees To Elbows
Medicine Ball Run, 9/6 kg, 200 m

Freitag, 24.11.2017

A. Sumo Deadlift 10-10-10

B. For time:

Row, 1000 m
50 Thrusters, 45/35 lbs
30 Pull-ups

Donnerstag, 23.11.2017

A. Two Hand Dumbbell Bent Over Row 12-12-12-12, using heaviest weight per set
    Bench Press 8-8-8-8, using heaviest weight per set

B. A single max effort Box Jump for total height.

C. Each for distance:

Air Bike, 3 mins
Air Bike, 2 mins
Air Bike, 1 min

Mittwoch, 22.11.2017

A. Squat Clean + 2 Alt Front Rack Lunges + 1 Push Jerk 2-2-2-2-2, using heaviest weight per set
    Ring Row 5x20 at 1x bodyweight

B. Each for distance: Ski Erg: 12x 1 min

Team: 6x each partner

Dienstag, 21.11.2017

A. Back Squat 20-10-5-10-20, using heaviest weight per set
    One Arm Kettlebell Clean And Press 10-10-10-10-10, using heaviest weight per set
    Dumbbell Hammer Curl 10-10-10-10-10, using heaviest weight per set

B. For time:

100 Double Unders
20 Toes-to-bars
75 Double Unders
15 Toes-to-bars
50 Double Unders
10 Toes-to-bars
25 Double Unders
5 Toes-to-bars

Montag, 20.11.2017

A. 5 rounds, each round for time, of:

Prowler Pull/Push, 15 m
20 Airdyne Calories

Rest 3 min between each round.

B. Partner - Karen

150 wall balls for time

C. Death By Pull-up

With a continuously running clock perform: 1 Pull-up in the first 1 min, 2 Pull-ups in the second 1 min 3 Pull-ups in the third 1 min...
continue as long as you can.