Beiträge von Roland

OTM 9′: @ empty Barbell / PVC1) 5-8x Behind the Neck Snatch Grip Push Press2) 5-8x Tempo OHS @3“down/3“up3) 5-8x OHS WoD: OTM 15′:(5′ warm-up + find weight)1) 3-5x OHS 50/35kg (sc.: F-Squats)2) 10-15x T2B3) 15-20x KB-Swings 24/16kg Finisher:Snoop Dog: „Sweat“:@ Sweat: Burpee@ Rest: SU’s or JJS

A): OTM 15′:1) 8x Romanian Deadlift 80/50kg2) 16x Sit-ups3) 16x alt. Legraises in Plankposition B) WoD:10 Rounds:5x Pull-ups (*C2B)10x Wallballs 20/14lbsthen: 100x DU’s (300x SU’s)remaining time: Burpees[Cap 15′]

OTM 18′:1: 10-14x Push-ups2: 14-20x Sit-ups3: 14-20x Lunges (*Jumping) WoD: CF Open „18.0“:21-15-9 Reps for Time of:alt. Dumbbell Snatches 50/35lbsOver-Dumbbell Burpees[Cap 10′]

Continuous Movement 10′: WoD:5×20“on/10“off on each exercise.20“ Break beetween exercises.(36×20“on/10“off with Breaks)1) 5 Rounds 20“on 10“ Break: Pull-ups20“ Break2) 5 Rounds: Push-ups20“ Break3) 5 Rounds: Squats20“ Break4) 5 Rounds: Sit-ups20“ Break5) 5 Rounds: DU’s (SU’s/3)20“ Break6) 5 Rounds: Row for Cal (Burpees)[18′]

OTM 12′:1) 12x KB-Goblet Squats2) 12x Bird-Dogs 6/6(sc.: knees on ground)3) 12x KB 1-leg Romanian DLsRX: KB: 16/12 (DB: 35/25lbs)4) 12x Hip-Thurster + 1“ Tophold A) For Quality 8′:5x Pull-ups10x alt. DB-Snatches 50/35lbsshort Break B) Wod: AMRAP 8′:Wallballs 20/14lbsEMOM: 5x Deadlifts 100/70kgWorkout starts with Wall Ball Shots. Then, at the top of each minute, starting…

OTM 8′:1) 2-3x Thrusters 60/40kg2) 12x T2B Wod: OTM 20′:1) 12x Bulgarian Split Squats 2×35/25lbs (6/6)2) 12x HRPU’s (*Adv.: 8-12x HSPU’s)3) 40“ Farmers Carry 2x 32/24kg4) 40“ Flutter Kicks

A) OTM 10′:1) 15x Sit-ups (*Adv.: Strict)2) 15x American KB-Swings 32/24kg B) WoD: AMRAP 10′: „The Triplet“:6x Squat Cleans 55/35kg12x Pull-Ups24x DU’s / 60x SU’s

Strength/Skill:Every 2′ for 5 Rounds:1x Hang Power Clean1x Squat1x Thruster1x Squat1x Hang Power CleanRX @ 60/40kg-> go heavy or make 2 Rounds. WoD: Tabata: 8x 20“on/10“off:1) Push-Press 50/35kg(Short Break)2) T2B(Short Break)3) Burpees

Every 3′ for 3 Rounds:20x Exercise200m Run (150x SU’s)ME Exercise1′ Break Exercises:Round1: DU’s/SU’s*3Round 2: Jumping JacksRound 3: Mountain Climbers[11′, no scores, just do it.] A) For Quality 8′:10x HRPU’s (*Adv.: weighted, feet elevated / sc. Hands elevated, on knees)20x Hollow Rocks30-60“ Break B) AMRAP 8′:30x Wallball 20/14lbs10x Clean + Jerk 40/30kg

OTM 9′:1) 30“ Pull-ups + 30“ Deadhang2) 30“ Squats + 30“ Squathold3) 30“ Sit-ups + 30“ Sit-up-Hold WoD:AMRAP 22′:Partner A performs AMRAP of:15x Wallballs 20/14lbs15x Burpees15x Sit-ups … while Partner B performs:500m Run