Tag Archives: strength

WOD 20140312

Weightlifting

Front Squat
5 x 20 Kg
5 x 40 Kg
3 x 50 Kg
2 x 60 Kg
3 x 5 x 77,5 Kg

Bench Press 3 x 5
5 x 20 Kg
5 x 35 Kg
3 x 50 Kg
2 x 60 Kg
3 x 5 x 75 Kg

20 burpee pull-ups

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WOD 20140207

Warm-Up
500 m Row
150 Jump rope
Workout
Barbell Bicep Curl
5 x 20 Kg
5 x 30 Kg
3 x 35 Kg
5 x 37,5 Kg
5 x 37,5 Kg

5 x 37,5 Kg
Squat 3 x 5
5 x 20
5 x 50
3 x 80
2 x 92,5
5 x 100
5 x 100
5 x 100
Shoulder Press 3 x 5
5 x 20 Kg
5 x 35 Kg
3 x 45 Kg
2 x 50 Kg
5 x 57,5 Kg
5 x 57,5 Kg
5 x 57,5 Kg
Deadlift 1 x 5
5 x 20 Kg
5 x 60 Kg
5 x 100 Kg
3 x 130 Kg
2 x 140 Kg
5 x 147,5 Kg

WOD 20140201

Warm-Up

500 – 1000m Row
2 Times following
150 Jump Rope
15 Squats
15 Diamond Push-Ups
15 Lunges (each)
15 Knee-Hugs
15 Back Extension
15 Front Rolling Neck Bridge
15 Back Rolling Neck Bridge

Strength:

Overhead Squat
3 x 5

Bent Over Row
3  x 5

Strength & Condition:

For time:

15 Clean & Jerks (55 Kg)
15 Pull-ups
12  Clean & Jerks (55 Kg)
12 Pull-ups
9   Clean & Jerks (55 Kg)
9   Pull-ups