Beiträge von Roland

A) Strength/Skill 6′:EMOM for 6′:5-8x KB-Pendlay Rows 2x 24/16kg B) EMOM for 6′:4-5x Burpee Pull-ups4-5x Push-ups WOD: „Raed Alert“: 4 RFT: RX@24/16kgEvery 2′: 5x Burpees15x KB-Swings15x SDHPs10x KB-Snatch left10x KB-Snatch right5x KB-Thrusters left5x KB-Thruster right[Cap 18′]

Skill/Strength:Every 90“ for 5 Rounds:6x Snatches 40/30kg(12x DB-Snatches 50/35lbs 6/6) WoD: OTM 20′, for Quality: 40“on/20“off:1) Ladder Drill (Icky Shuffle or Hop in-out)2) Strict Pull-ups (* Rope Climbs)3) Hip Thrusters 50/35lbs on MB4) alt. Reverse Lunge + Squat (*+Pistol)

Skill/Strength: 8′Kipping Pull-up (*C2B / **Muscle-up) practiceor Work on your weakness WOD: MARY meets DTAMRAP: 20′5x HSPU’s (sc.: Box, HRPU’S)10x alt. Pistols (sc.: assisted, Squats)15x Pull-ups12x Deadlift 60/40kg (* original: 70/47,5kg)9x Hang Power Clean 60/40kg6x Push-Jerk 60/40kg

Every 2,5′ for 5 Rounds; DB-Complex:5x DL4x Row3x Clean2x Snatch1x Devilpress(one Round left hand + one Round right hand in 2,5′) WOD: EMOM til Death 15′:15x SU’s1x alt. DB-Snatch 50/35lbs(+1)1x V-up (+1)

Skill/Strength 8′:– turkish get-ups 24/16kg WoD: Tabata 8×20“on/10“off:1) Push-ups2) SDHP’s 32/24kg3) DU’s / SU’s/34) Goblet March 32/24kg[~20′]

For Quality 15′:22x Push-ups33x Wallballs 20/14lbs500m Run (600m Row)~1′ Break WoD: Teams of 2AMRAP 14′:Farmers Carry 2x 32/24kg (on/off)one Teammate @ Start and Every 2′:6x Pull-ups12x alt. Lunges24x Jumping Jacks

WoD: 4 x 5′:500m Run3x clean + jerk 60/40kgME Wallballs 20/14lbs2,5′ Break beetween Roundsscore1: Clean + Jerk weightscore2: reps Wallballs

For Quality 12′:5-10x HSPU’s15x Russian KB-Swings 32/24kg15x Sit-ups (*weighted 15/10kg)~1′ Break WoD: OTM 15′:1) 5-10x HSPU’s (on Box/ Hold/HRPU’s)2) 10x Burpees2) 15x T2B

OTM 15′, 40“on/20“off1) Shoulder ABC: 5x“A/V „+ 5x“L“2) Box Jumps 60/50cm3) Leg Raises on Bar AMRAP 15′, Teams of 2 (on/plank):8x Burpees16x Sit-ups24x alt. Lunges

WOD: Eva5 RFT:30x Pull-ups30x KB-Swings 32/24kgBeetween Rounds: 1000m Run (4 times)(sc.: 1200m Row / 300x Jumping Jacks)[Cap 45′]