Uncategorized

OTM 10′:#1: 5x Thrusters 50/35kg#2: 40“ ME Sit-ups “The Chief”5 Rounds:AMRAP 3′, 1′ Break beetween Rounds:9x SDHPs 32/24kg (*Adv.: 3x Power Cleans 60/40kg)6x Push-Ups9x Air Squats[20′]

Complex:Every 2′ for 6 Rounds:4x Hang Power Clean3x JerkRx@ 60/40kg WOD:Tabata: 8x 20“on/10“off:1) Renegade Rows 55/35lbs(Short Break)2) Sit-ups(Short Break)3) 1-arm KB-Push-Press 24/16kg

OTM 5 Rounds, 45“on/15“off:1) alt. Heel Touches2) Box-Jumps 60/50cm3) Flutter Kicks WoD: „DECK of CARDS“:for time: Teams of 2 (on/off):♥ = alt. Renegade Rows 1x 50/35lbs♠ = weighted Sit-up 1x 50/35lbs♦ = DB-Snatches 1x 50/35lbs♣ = 1-arm Thrusters 1x 50/35lbsJoker = 0 reps, next reps x2[Cap 20′]

for Quality 12′: 20x Banded Side Steps (10/10) green/blue 10x Band Pull Aparts green/blue 10x alt. Heel Touches 10x Tip Toes 10x Leg Raises 30-60“ Break WoD: AMRAP, 2 Rounds: #1: 90“ Row for Cal (Burpees) #2: 90“ Sit-ups #3: 90“ KB-Swings #4: 90“ DU’s/SU’s #5: 90“ Plank 20“ Break beetween exercises [20′]

For Quality 14′:7x Leg (slow!) Raises on Bar14x 1-Leg Romanian Deadlifts 55/35lbs (KB 24/16kg)(7x right leg / 7x left leg)14x alt. DB-OH-Lunges 55/35lbs (KB 24/16kg)(7x right arm / 7x left arm)21x Hollow Rocks30-60“ Break WoD:OTM 14′:#1: 5x Clusters 50/35kg#2: 8-12x Burpees

for Quality: 15′:(~65% 1RM C+J or Snatch for sound technique)Unbroken Touch and Go Set:5x Clean + Jerk 50/35kg or Snatches 40/25kg1′ Break WoD: Amrap 12′:10x alt. Devil Presses 1×50/35lbs30x Russian Twists 20/14lbs50x Lateral Jumps over DB

OT2M for 3 Rounds:1) Practice: 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) EMOM 6′:3x Clean and Jerk 60/40kgfollowed by EMOM for 6′:3x F-Squats 60/40kg B) WOD: AMRAP 12′:18x KB-Swings 24/16kg12x Push-ups (*Adv.: Ring Push-ups)6x Push-Press 60/40kg

OTM 12′, 40“on/20“off:1) Buttom up KB-Carry 16/12kg 20/202) alt. walking Lunges (*1-arm KB-Lunges)3) T2B WOD: AMRAP 20′: Teams of 2 on/off30x Pull-ups60x Wallballs 20/14lbs90x KB-Swings 24/16kg Break/Switch Penalty:2 Rounds EACH:5x Burpees15x DU’s / 45x SU’s

Strength/Skill:Every 2′ for 3 Rounds:5x Push-Press 60/40kg EMOM for 8′:4x Push-Jerk 50/35kg WOD: 2RFT:18x KB|(DB)-Snatch left arm18x KB|(DB)-Snatch right arm18x 1-arm KB |(DB) Thrusters (9/9)18x Sit-ups18x DU’s (50x SU’s)RX @ 20/12kg | 50/35lbs[Cap 12′]