Beiträge von Roland

OTM 12′, 40“on/20“off:1) alt. Heel Touches2) T2B3) Lying Hip-Raises4) Thread the Needle 20“/20“ Tabata 10×20“on/10“off#1) weighted Box Step ups 1×50/35lbs(short Break)#2) Burpees(short Break)#3) DU’s /SU’s/3(score: worst round of each exercise)

OTM 5 Rounds, 10′:1) 60“: Jefferson Curls 1×25/15lbs2) 30“: Pike-ups — Break — WoD: AMRAP 20′:„CINDY“:5x Pull-Ups10x Push-Ups15x Air SquatsOR„MARY“:5x Handstand Push-Ups10x alt. Pistols15x Pull-Ups

Strength, Pyramid, 12,5′:Every 2,5′ for 5 sets:1) 15x Deadlift 80/55kg2) 10x Deadlift 100/70kg3) 5x Deadlift 120/85kg4) 10x Deadlift 100/70kg5) 15x Deadlift 80/55kg WoD: AMRAP 14′: Teams of 2 (on/for quality):Teammate1: 1 Round, then switch:7x Burpees14x alt. Lunges (Jumping)30“ Handstand-Hold (Headstand / Plank)Teammate2: for Quality: Clean + Jerk 60/40kg(score: Rounds)

WoD:OTM 9′:1) 10x F-Squats 40/30kg2) 15x KB-Swings 24/16kg4) 40“: Practice SUs/DU’s WoD: 5 RFT:75x DU’s / 200x SU’s15x T2B (sc.: K2C)10x F-Squats 60/40kg[Cap 20′]

Every 2′ for 3 Rounds, For Quality:1) 2′: Kipping Pull-ups / muscle ups(sc.: Variations or band assisted)2) Mix sets of Squats and Push-ups WOD: OTM 12′:„OTM FRAN“1) 10x Pull-ups (Rep Range 10)2) 10x Thrusters 43/30kg (Rep Range 10)(Adjust reps if needed.Rep Range 10 means: Select a pull-up variation and thruster weight that you could handle…

Strength/Skill:Every 2′ for 5 Rounds:first 3 Rounds: 6-8x Deadlift 100/70kg (~70% 1RM)last 2 Rounds: 2-4x Deadlift 120/85kg (~85% 1RM) WOD: AMRAP 8′6x HSPU’s(sc.: Head elevated /on Box / HRPU’s)8x Clean + Jerk 50/35kg10x Hollow Rocks

OT2M for 3 Rounds:1) Practice: Kipping or Strict Pull-ups or *Muscle ups2) 10x DB Hip-Thrusters 50/35lbs on MB + 20x Sit-ups[12′] WOD: For time:150x Squats30x Burpees100x Squats20x Burpees50x Squats10x Burpees500m Run[Cap 19′]

A) For Quality 12′, Strength/Skill:5-8x Floor Press 2×50/35lbs(increase weight if 8 reps are achieved each round)~1-2′ Break B) WOD: 12 – 1 reps, descending ladder:(3-5′ warm-up + find weight)– MB-Sit-up + Throw 20/14lbs– Front Rack Lunges 50/35kg[12′]

Complex:Every 2′ for 4 Rounds:2x Clean 50/35kg2x Thruster 50/35kg2x Push-Press 50/35kg2x F-Squats 50/35kg WoD: For Time, Teams of 2 (on/off)44x Hang Power Clean lbs 2×50/35lbs55x Over the Box Lunges 2×50/35lbs | 50cm66x T2B – Break/Switch Penalty:2 Rounds:5x Burpees Mate15x Burpee Mate2[CAP 22′]

OTM 15′, 45“on/15“off:1) Inverted Burppes (Sc.: Highplank + Shift weight in Shoulders forwards)2) Box Jumps 60/50cm3) Russian Twists 20/14lbs WOD: Tempo Squats:Every 2′ for 5 Rounds:5x F-Squat @5“down 60/40kg[15′]