Beiträge von Roland

WoD „Donatella 2014“:AMRAP for 20′ & 14“:50x Double Unders (150x SU’s)10x Overhead Squats 35/25kg5x Narrow Grip Strict Chin-Ups50x Air-Squats10x T2B5x Explosive Sit-ups 20/15kg5x Lunges – B-Rack step through right leg 35/25kg5x Lunges – B-Rack step through left leg 35/25kg50x Air-Squats

OTM 12′: For Quality, 40“on/20“off:1) HRPU’s (*Adv.: HSPU’s)2) Rope Skipping(SU’s/DU’s/CrossOvers/Reverse)3) Medball Cleans 20/14lbs WoD:For Time300x Russian Kettlebell Swings 24/16 kgEMOM: 1x Push-Press 40/30kg (+1)(Start with 1 at the first minute. Stop adding Push-Presses once you get less than 30“ left for your Swings)[Cap 20′]

OTM 10′:1) 5-8x F-Squats 60/40kg2) 5-8x Pull-ups Black Jack: For Time:20 Push-Ups, 1 Sit-Up19 Push-Ups, 2 Sit-Ups18 Push-Ups, 3 Sit-Ups…continue this pattern until…2 Push-Ups, 19 Sit-Ups1 Push-Up, 20 Sit-Ups[Cap 25′]

A) OTM 12′: 3 Rounds:1) 8-12x Landmine Hack Squats 50/35kg2) 30“ Hollow3) 8-12x Dips4) 30“ Superman WoD: AMRAP 20′:you go – i go:50m Shuttle Runs5x Strict Pull-Ups5x T2B8x Dumbbell Deadlifts 2×50/35lbs8x Sit-ups

Strength/Skill:Every 2′ for 4 Rounds:5x Strict Press 40/30kg3x Push-Press 40/30kg WOD: 6 RFT:3x Clusters 60/40kg5x Burpees7x Deadlifts 60/40kg[Cap 12′] Finisher:Song: „Love they way you lie“ – Eminem / Rihanna

WOD:A) OTM 10′1) 8x Power Clean 40/30kg2) 5-10x Pull-ups2′ BreakB) OTM 10′1) 8x Push-Press 40/30kg2) 40“ SU’s / DU’s Practice2′ BreakC) OTM 10′:1) 8x F-Squats 40/30kg2) 15x Hollow Rocks

Strength/Skill 20′:(start with easy sets – work yourself up)find your 3RM Power Clean 60/40kg1-2′ Break beetween heavy sets WOD:A) AMRAP 4′20x DU’s (50x SU’s)10x SDHPs 24/16kg1′ RestB) AMRAP 4′12x Push-ups6x Burpee Pull-ups

For Quality 8′:Practice Hang Power Clean (sets of 7 reps) WoD: PrototypeFor time:Buy in: 500m Run (or 150x JJs)4 Rounds:21x Push-ups14x F-Rack Lunges 50/35kg7x Hang Power Clean 50/35kgCashout: 1000m Run (or 300x JJs)[Cap 22′]

A) EMOM for 6′:5x F-Squats 60/40kg B) EMOM for 6′, 40“on/20“offunbroken set of strict Pull-upsfollowed by anotherunbroken set of strict/kipping Pull-ups WoD:OTM 15′ (Adv.: *last Round +5 reps)1: 10-15x T2B2: 15x Wallballs 20/14lbs3: 20x Sit-ups

For time, Teams of 2 (on/off)100 x push jerk 60/40kg (RR 8)90 x GHD Sit ups or KTE (sc.: Sit-ups)80 x Push-ups70 x KB-Swings 32/24kg60 x Burpees (*over Bar)50 x Front Squat 60/40kg40x Strict Pull-ups[Cap 35′]