Beiträge von Roland

for Quality: 15′(one 500m Row anytime – if you get a rower)80x DU’s / 200 SU’s60x Jumping Jacks40x Squats20x Mountain Climbers10x Burpeestry to make as less breaks as possible WoD: OTM 15′:1) Complex:3x S2O 60/40kg6x alt. Lunges 60/40kg2) for Quality: Pull-ups3) Break(score: heaviest Complex weight)

🎆 Happy new year 🎆

OTM 8′:1) 40“ (*unbroken) DU’s / SU’s2) 40“ Hollow WoD A) „FRAN“, for time, 21-15-9 reps:

WOD: “12 BARS OF CHRISTMAS”, for time:Complete each exercise in ascending order then work back down, adding one exercise per round. (5′ warm-up + find weight / RX @ 40/30kg)1 Deadlift2 Hang Power Cleans3 Front Squats4 Strict Presses5 Back Squats6 Push Presses7 Thrusters8 Squat Cleans9 Push Jerks10 Hang Power Snatches(sc.: Hang Power Cleans)11 Overhead Squats(sc.: F-Squats)12…

Teams of 2:OTM 10′ (both do all Reps):roll the dice!1= 12x Burpees2= 12x OH-Lunges 20/15kg3 = 12x G2O 20/15kg4 = 12x Jumping Squats5= 12x DU’S (36x SU’s)6= 1x Cheer WOD:AMRAP 20′, Teams of 2 (on/off)follow the repscheme, roll the dice –> this will determine every exercise.5x ???10x ???15x ???20x ???25x ???30x ???(score: rounds) 1 =…

WoD: AMRAP, 7 Rounds:3’on/1’off:21x Deadlift15x Hang Power Clean9x S2OMax Pull-ups (*C2B / MU’s)[Time: 28′ | RX@ 40/30kg]

Merry🎄Christmas – Happy⏸️Restday

A) OTM 12′:1) 8-10x alt. OH-Lunges 20/15kg2) 8-10x G2O 20/15kg3) 8-10x HRPUs (*weighted, *HSPUs) B) Hero Wod: „Bell“3 RFT:21x Deadlifts 85kg/55kg (2xDB 65/45lbs)15x Pull-ups9x F-Squats 85kg/55kg[Cap 15′]

4 Rounds [12′], Skill:#1) 90“: 10-15x SDHP + 10 Goblet Squats 1×24/16kg#2) 90“: Clean + Jerk 60/40kg WoD: For Time: „Graceful Annie“:50x DU’s (100x SU’s)10x Clean & jerks 60/40kg40x DU’s (80x SU’s)8x Clean & jerks 60/40kg30x DU’s (60x SU’s)6x Clean & jerks 60/40kg20x DU’s (40x SU’s)4x Clean & jerks 60/40kg10x DU’s (20x SU’s)2x Clean &…

OTM 4 Rounds:1) ~ 45“ SU’s/DU’s2) 5x Thruster 50/35kg WoD: Teams of 2, AMRAP/OTM, Teams of 2:AMRAP 20′:6x T2B6x Push-ups12x alt.LungesOTM: 5x Thrusters 50/35kg[One person performs the AMRAP for one minute, while the other does a OTM of 5 thrusters. Switch every minute. Score: Rounds of AMRAP.]