Beiträge von Roland

For Quality 16′: Strength/Skill:5x F-Squats 70/45kg (~85% 1 RM)5x Wheels of Hell1-2′ Break beetween heavy sets WOD: AMRAP 10′:6x Burpees8x K2E10x Squats

OTM 12′:1) 8-12x DB-Curl+Squat 2×35/25lbs2) 8-12x Box-Jumps 60/50cm3) 8-12x T2B4) 12-15x weighted HollowRocks 1×2,5/1,25kg WoD: Amrap 20′, Teams of 2 – on/OH-Hold 15/10kg10x Burpees30x Russian Twists 20/14lbs50x Lateral Jumps over DB

Strength/Skill 7′:Handstand(*freestanding / Strict HS-Push-ups / one Handed on Wall / …sc.: Headstand / Reverse / Wallwalks / Plank … ) OTM 10′:1) 3x Hang Power Clean 70/45kg AHAP2) 40“ Plank WOD, AMRAP 7′:5x F-Squats 60/40kg15x KB-Swings 24/16kg25x DU’s (60x SU’s)

For Quality 9′, continious movement:– T2B (sc.: K2E/K2C)– Crunches left– Crunches Right– Flutter Kicks~ 1′ Break WoD: OTM 21′:1) 5x Pull-ups + 10x Push-ups2) 15x HollowRocks3) 15x KB-Jumps 24/16kg

A) OTM 14′:1) 5-10x Ring Dips2) 15-20x Sit-ups B) WoD:Every 2′ for 7 Rounds til Death (14′):10x Wallballs 20/14lbs (+2)10x Burpees (+2)

Strength/Skill, 2 Rounds:2′: Kipping PU’s (*MU’s)2′: KB-Clean+Jerk 20/12kg WoD: 7 RFT:7x Thrusters 40/30kg7x Push-ups7x KB Clean + Jerk – left arm 20/12kg (DB: 45/24lbs)7x KB Clean + Jerk – right arm 20/12kg7x T2B7x SDHP 40/30kg7x Deadlift 40/30kg[Cap 25′]

Every 1,5′ for 4 Rounds:1) 8-10x Pull-ups @ 2“ down2) 8-10x Single-Arm Dumbbell Row 50/35lbs @2“ down each arm3) 60“ Plank WoD:AMRAP, 5 Rounds:30“ Burpees + 30“ Rest60“ Kettlebell Swings 24/16kg + 30“ Rest

Pyramid Complex:F-Squat (3′ to warm-up)Every 2,5′ for 5 Sets:#1: 15x reps easy (1) 50/30kg#2: 10x reps medium (2) 70/45kg#3: 5x reps MAX 90/60kg#4: 10x reps (2) 70/45kg#5: 15x reps (1) 50/30kg WoD: AMRAP 15′, Teams of 2, on/off:10x DB-Push-Press 50/35lbs20x SDHPs 32/24kg30x V-ups

B) OTM 16′1) 5-8x Pull Ups (*C2B) 2) 5-8x Devil Presses 2×35/25lbs 3) 8-12x Push Ups (*HSPU’s)4) 10-20x Squats (*Pistols) A) WOD: AMRAP 16′, RX @2×45/25lbs:Buy in: 160x DU/ 320x SU 12x OH Lunges (one DB on Shoulder, one OH)24x alt. Thrusters12x OH Lunges24x alt. Thrusters12x OH Lunges160x DU/ 320x SU

Skill/Strength, Complex:Every 2′ for 5 Rounds:10x Deadlift4x HangsqautcleanRx@ 60/40kg WoD: OTM 15′:1) 8-10x S2O 50/35kg2) 15x „Strict“ KB-Swings 32/24kg3) for Quality: Shoulder ABC:„A“ or „V“ + lateral Raises 2×2,5/1,25kg