Beiträge von Roland

Ladder, S2O:(3′ warm up + find starting weight)Every 2′ for 4 Rounds:#1 2′: 15x 30/20kg#2 2′: 10x 40/25kg#3 2′: 7x 50/30kg#4 2′: 3-5x 60/40kg–> get heavy WOD: Descending Ladder:10-1 reps FOR TIME of each exercise:(Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps)Kettlebell Swings 24/16kgSit-upsHRPU’s[Cap 10′] Finisher: -Sally

Every 2′ for 4 Rounds (16′) for Quality:2′ Pull-up (*MU) Practice(Sc.: Hollow-Superman on Bar, Hollow-Superman + Knees up)2′ SU’s, DU’s, TU’s Practice or work on your weakness WoD: AMRAP 9′: ladder +11x KB-Swings 24/16kg (+1)1x V-up (+1)

Strength/Skill:Every 90“ for 6 Rounds:5-8x Snatches 40/30kg(Beginner: 10-16x DB-Snatches 50/35lbs)[14′] WOD: 4RFT:6x Squat Clean 50/35kg6x Thrusters 50/35kg6x Burpees over Bar[Cap 10′]

For Quality 10′:6-10x Pull-ups10-16x Pistols (sc.: assisted / narrow Squats)16-20x Sit-ups WoD: Teams of 2:Buy in: „AMBAP“ 5′:As Many Burpees As Possible (alternating) For time (on/off):100x DB-Snatches 50/35lbs100x Wallballs 20/14lbs100x Body Change Push-upsEach team member has to complete a 500m run once during this workout.[Cap 22′][score1: Burpees | score2: time]

A) OTM: 4 Rounds, 12′:2′: practice Split Jerk 50/35kg1′: practice Rope Jumping: SU’s/DU’s/CrossOvers/Reverse B) WoD: AMRAP 12′, ladder:5x DB|KB Hang Clean (+5)RX @ 2x 45/30lbs|2×20/12kg10x Sit-ups (+10)40x DU’s / 100x SU’s

continious movement 14′: WoD: Tabata 8×20“on/10“off:(5′ warm-up + find starting weight)1) alt. F-Rack Lunges 40/30kg2) Russian KB-Swings 32/24kg3) Push-Press 40/30kg

OTM 12′:1) 8-12x Ring Rows (Adv.: Legs on Box) 2) 8-12x Floorpress 2×50/35kg (Adv.: on MB)3) 8-12x Burpees WOD: AMRAP 15′200 m Run10x Ring Dips15x Sit-ups20x Walking Lunges

A) Strength/Skill:For Quality 12′:sets of 8x Front Squat 70/45kg1-2′ Break beetween heavy sets B) WOD: 4 RFT20x Medball Box Step Overs 60/50cm10x Wallballs10x MB-Sit-upsRX @ 20/14lbs[Cap 12′]

Team “Murph”, Teams of 2 (on/off):1,5 km Run100 Pull-ups200 Push-Ups300 Squats1,5 km Run[CAP 45′] Rules:

for Quality 12′:10x Wallsquats @2“down/3“bottomhold15x Airsquats3-5x Wallclimbs3-5x Partial Wall Kick ups3-5x Wall Kick-ups + 15“ Hold (sc. Hold on Box)3-5x Falling/Walking into the Wall3-5x Freestanding Kick-ups + Walk~1′ Break–> stay on a challanging exercies WoD: For Time:2′ Handstand Hold (Cap 4′) (sc.: on Box)(accumulate time before moving to the squats)100x Squats30x HSPU’s (sc.: elevated /…