Beiträge von Roland

A) for Quality, Strength/Skill, 15′:3x Snatch High Pulls 40/30kg4x Snatch 40/30kg12x Hollow Rocks~1′ Break B) WOD: 4x AMRAP 3′:15x Burpees on Box20x KB-Swings 24/16kgME Push-ups1′ Break[15′]

Every 1,5′ for 6 Rounds: RX @ 50/35kg5x OHS (sc.: F-Squats)(* 20x DU’s / 60x SU’s) WoD: „Tabata Something Else“8×20“on/10“off8x Pull-ups8x Push-ups8x Sit-ups8x SquatsThere is no rest between exercises.

A) for Quality 15′:8x Slow Iron Cross 2x 2,5kg / 1,25kg8x Chin-ups (sc. Jumping, slow) 8x Band Pull Aparts green/blue 8x full ROM Push-ups (*weighted)~ 1′ Break B) WoD: AMRAP 15′:4x KB-Thrusters8x KB Suitcase Deadlifts12x KB alt. FrontRack LungesRX @ KB: 2×24/16kg: / DB: 2x 55/35lbs

for Quality: 50“on/20“ off, 4 Rounds#1: Power Snatch 35/25kg / alt. DB. Sntach 50/35lbs#2: DU’s / SU’s#3: Wallsquats WoD: „Open 11.1 / 14.1“(5′ warm-up + find weight)AMRAP 10′:30x Dus / 75x SU’s15x Power Snatches 35/25kg(sc.: 20x alt. DB-Snatches 50/35lbs) Finisher:Song: „Love they way you lie“(Eminem / Rihanna)

A) Strength:Complex: Every 2′ for 6 Rounds: Rx @ 60/40kg2x Thruster2x Push-Press2x F-Squat1x Thruster1x Push-Press1x F-Squat B) WoD:21-15-9 reps, for time:Pull-upsJumping SquatsPush-upsSit-ups[Cap 12′]

Every 1,5′ for 4 Rounds#1) 8-12x Floorpress 2×50/35lbs8-12x DB-Lunges 2×50/35lbs#2) 30x KB-Swings 24/16kg Wod: Teams of 2:Tabata 8x 20“on/20“ – OH-Hold or Hollow on each exercise#1 Sit-ups – OH-Plate Hold 20/15kg#2 Wallballs 20/14lbs – Hollow#3 Burpees – OH-Plate Hold 20/15kg#4 Ring Rows – Hollow[22′]

Strength:Every 1,5′ for 5 Rds: (15′)1) 8-10x alt. F-Rack Lunges 50/35kg5x Wheels of Hell2) 30“ Hollow + 30“ Superman + 30“ Break OTM 15′:1) 8-12x Boxjumps 60/50cm2) 4-5x DB-Clean + Jerk 2×55/35lbs3) 12-15x T2B

Strength: Complex:(5′ warm-up + find weight)Every 2′ for 4 Rounds:1x Clean2x Jerk3x SquatRX @ 70/47,5kg WoD: OTM 16′:1) 12x alt. Strict Presses 2×35/25lbs (KB: 2×16/12kg)2) Ladder Drill: 4-5x Icky Shuffle (Adv.: *reverse Icky Shuffle, sc.: In and Out Hops)3) 30“ Handstand-Hold 4) 15-20x Sit-ups (Adv.: *10-15x GHD-Sit-ups)

Strength/Skill:Every 2′ for 5 Rounds:Round 1 – 3: 8x Deadlift 100x 65kg (70% 1RM)Round 4 & 5: 3x Deadlift 120/85kg (85% 1RM) WOD:Tabata: 8×20“on/10“off:#1) Plate Thruster 20/15kg (resting at bottom of squat)90“ Break#2) T2B (hanging rest)90“ Break3RFT:30x Jumping lunges (sc.: no jump)20x Push-ups (sc.: on knees)[Cap 9′][score1: all Plate Thrusters + all T2B | score2:…

A) OTM 8′:1) 30-40“ Handstand-Hold(*freestanding / sc.: reverse) / Headstand-Hold / Plank)2) 30-40“ Deadhang (sc.: in Rings) B) OTM 8′: Strength/Skill:1) 6x Floorpress on MB 2×65/45lbs2) 8x KB-Push-Press 24/16kg (4/4) C) WOD: AMRAP 8′:10x Renegade Rows 1x 50/35lbs (5/5)8x Devil Presses 1x 50/35lbs