Beiträge von Roland

For Qualty 16′:Buy in: 2 Rounds:10x PVC Shoulder Dislocks20x OHS /w PVCfollowed by…sets of 5-8x OHS 40/30kg1-2′ Break beetween heavy sets.-> go heavier if possible, stay deep and controlled. WoD: OTM 12′:1) 5x Squatsnatch 40/30kg(sc.: 10x DB-Squatsnatches 50/35lbs)2) 30“ unbroken: SU’s / DU’s ->if you make a error: 5x Penaltyburpees

B) OTM 12′:1) 8-12x slow Banded Skier Pull Down green/blue2) 8-12x Land mine Twists 35/25kg3) 8-12x HRPU’s (*weighted) A) WoD: AMRAP 12′:1′: Wallballs 20/14lbs1′: American KB-Swings 24/16gk1′: Burpees1′: Break

Strength/Skill:Every 2′ for 6 Rounds:Barbell Complex:1x Clean from Floor1x Hang Clean3x S2O1x Hang Clean1x Clean from FloorRX@60/40kg WoD: 3 RFT:30x DU’s / 75x SU’s30x Mountain Climbers30x Jumping Squats[Cap 10′]

For Quality 10′:7x Power Clean 40/30kg7x Pull-up14x alt. Lunges~1′ Break WoD: „Mind Eraser“:AMRAP 20′:7x Power Clean 60/40kg (sc.: 21x SDHPs 32/24kg)7x Burpees200m Run

OTM 15′:1) 8x Box Lunge + Reverse Lunges (4/4) (*Adv.: 2×25/15lbs)2) 15x Toe Touches3) 14-20x Bycycle crunches WoD: AMRAP 15′, you go – i go:5x KB-Taters 24/16kg5x Burpees8x KB-Push-Press 24/16kg

OTM 8′: 40“on/20“off:1) Strict Pull-ups2) alt. Snatches + alt. reverse Lunges (r + l) 45/25lbs WoD: AMRAP 20′:Every 4 minutes: Start with a 500-meter run (333x SU’s [Cap 3′])Round 1: Push-upsRound 2: Air SquatsRound 3: BurpeesRound 4 (work 5′ (4’+1′), add the break): 8x Push-ups, 16x Air SquatsTake a 1′ break between rounds.[score: total reps…

Strength:Every 2′ for 6 rds:6-8x Hangsquatclean 50/35kggo heavy –> to 6 RM WoD: OTM 15′:1) 30“ Goblet Squat Hold 24/16kg2) 10x Ring Push-ups3) 15x V-ups

OTM: 12′:1: 12x diagonal Sit-ups + normal Sit-ups til end of minute2: 20-45x DU’s / 90x SU’s3: 15x KB-Swings 24/16kg WOD, Teams of 2, on/off:„Mount EVEREST“, AMRAP:„Base Camp“3 min amrapMax Mountain Climbers„Camp 1“3 min amrapMax Box Jumps 60/50cm „Camp 2“3 min amrapMax Lunges 40/30kg (bar on back) „Camp 3“3 min amrapMax Thrusters 40/30kg„Camp 4“3 min…

Strength/Skill:Every 90“ for 5 Rounds:10x Strict Press 30/20kg20x DU’s / 50x SU’s WoD: Four🍀Leaf Clover:AMRAP, 3 Rounds:🍀1: 2′ – Burpees over 5kg plate🍀2: 2′- Thrusters 30/20kg🍀3: 2′- Sit-ups🍀4: 2′- KB-Swings 24/16kg– 2′ Break beetween rounds.[time 28′]

A) For Quality 13′:15x Strict KB-Swings 24/16kg15x Sit-ups (*“Strict“)15x Hollow Rocks1′ Plank B) AMRAP 13′:1x strict pull-up, 2x push-ups, 3x squats2x strict pull-ups, 4x push-ups, 6x squats3x strict pull-ups, 6x push-ups, 9x squats4x, 8x, 12x5x, 10x, 15xEtc.