Beiträge von Roland

OTM 12′:1) 3-4x Squatclean 60/40kg (Beginner: 15x SDHPs 24/16kg)2) 90x SU’s / 20-45x DU’s WoD: OTM 16′:1) 8x slow Banded Skier Pull Down green/blue2) 8x DB-Push-Press 2x 50/35lbs3) ME Plank (*weighted) 4) 15- 20x Squats (alt. Pistols)

Strength/Skill:Every 2′ for 6 Rounds:7x S2O 50/35kg5x Wheels of Hell (slow) WOD: OTM, 5 Rounds (15′), Teams of 2:1) 8-10x Partner Push-ups (+1 if possible)2) 16-20x Medball Partner Sit-ups 20/14lbs (+1)3) 16-20x Medball Partner Thrusters 20/14lbs (+1)

for Quality 12′:7x unbroken Thrusters 42,5/30kg7x T2B21x HollowRocksSideplank 30“R/30“L~1′ Break WoD:Open 14.5, for time:21-18-15-12-9-6-3Thrusters 42,5/30kg (DB: 2x 45/25lbs)Burpees (*over Bar)[Cap 20′]

Skill/Strength 15′:Clean or Snatch WoD: OTM 15′:1) 8x Dumbbell or Barbell Push Press 50/35kg2) 15-20x Kettlebell Swings 24/16kg3) 5-8x Chin-ups @2“ down

Strength: 5 RM Deadlift:6′ warm-up, find your starting weight:Every 2′ for 6 Rds:5x Deadlift 120/85kg10-20x Sit-ups (and/or change weight)[20′] WoD: AMRAP, 3 Rounds:1′: KB-Lunges 2x 24/16kg (55/35lbs)1′: Burpees1′: Wallballs 20/14lbs1′ Rest / 15“ break beetween exercises

Strength/Skill:Every 2,5′ for 5 Rounds:3x Hang Power Clean2x S2O1x Thruster2x S2O3x Hang Power CleanRX@50/35kg WoD: „DECK of CARDS“:for time:Teams of 2 (on/off):♥ = Burpees♠ = Wallballs 20/14lbs♦ = alt. DB-Snatches 50/35lbs♣ = Russian Twists 20/14lbs (r+l = 1rep)Joker = 0 reps, next reps x2(Cap 20′)

OTM 12′: 45“on/15“off1) Box-Jumps 60/50cm2) Shoulder ABC (5x E + 5x A or V) 2x,2,5/1,25kg3) Hollow WoD:1) Amrap 4′:5x Medball Clean 20/14lbs10x Wallballs 20/14lbs2′ Break2) Amrap 4′:5x Pull-ups10x Push-ups2′ Break3) Amrap 4′5x Goblet Squats 24/16kg10x KB-Swings 24/16kg

OTM 12′:1: 8-10x over the Box Lunges 2x 35/25lbs2: 5-10x Strict Pull-ups3: 8-10x KB-Taters 24/16kg Teams of 2, Amrap 16′ (on/off):10x S2O 50/35kg20x G2O 20/15kg40x Sit-ups

OTM 15′:1) 5x F-Squats 60/40kg2) 5x Wheels of Hell3) 5-10x Pull-ups WoD:EMOM for 15′:1x Burpee (+1)+ ME KB-Swings 24/16kg(15“ Break beetween rounds.)[score: KB-Swings / 19′]

For Quality 15′:6x Devil Presses 2×35/25lbs6x Hammer Curl to Strict Press 2×35/25lbs20x alt. Lunges30x Sit-ups~1′ Break WoD:OTM 15′:1) 3x F-Squat, 3x Push-Press, 3x Thruster 50/35kg2) 15x Wallballs 20/14lbs3) 15x T2B