Uncategorized

Continious movement 12′:– Pull-ups (reprange: 5-10)– Goblet Squats 32/24kg (reprange: 10-15)– Plank + knee Rotations~1′ Break WoD: OTM 6 Rounds, 40“on/20“off:1) Reverse SU’s / SU’s2) alt. DB-Snatch + Lunge 50/35lbs3) T2B

For Quality 12′:40x DU’s / 80x SU’sfollowed by Complex RX@60/40kg:1x Clean2x F-Squat3x S2O~ 1′ Break WoD:7 Rounds:40x DU’s (80x SU’s)6x T2B4x Burpees –> in the remaining time:Find a 1 RM of the following complex:1x Clean2x F-Squat3x S2O[Cap 15′, score1 = time / score2 = weight]

OTM 12′:1) 10x alt. DB-Snatches 50/35lbs (*Adv.: 5x Snatches 40/30kg)2) 10x Chin-ups (sc.: banded, jumping / *Adv.: C2B) WoD: AMRAP, 4 Rounds:#1: 1′: Floorpress 2x 50/35lbs#2: 1′: V-ups#3: 1′: Wallballs 20/14lbs— 1′: Break / 15“ beetween exercises(score: all reps)

for Quality 15′:5-8x F-Squats 60/40kg (-> go heavy)5-10x T2B~1′ Break Tabata: 8x 20“on/10“off:#1) HRPU’s (*Adv.: HSPUs)(short Break)#2) KB-Swings 32/24kg(short Break)#3) DU’s / SU’s/3

OTM 10′:(5′ warm-up + find starting weight)1) 3-5x Snatches 50/35kg2) 15x Squats (*Adv.: 6-12x Pistols) WoD:Teams of 2: on/offAMRAP 15′ – one Barbell:RX @ 50/35kgDeadlift = 1 PointClean = 3 PointsClean & Jerk = 5 PointsSnatch = 7 PointsSquatsnatch = 10 Points[score: points]

A) OTM 10′:1) 5-10x Pull-ups2) 15x SDHPs 32/24kg B) WoD: AMRAP 10′: „Austrian Throwdown 2023-1“:60x Wallballs 20/14lbs (*original: 80x) 40x Box-Jumps Over 60/50cm (*original: 60x)Max Rep Power Snatches 40/30kg

For Quality 12′:3x Clusters 50/35kg4x Wheels of Hell5x Burpees~1′ Break WoD: OTM 15′:1) 12x alt. reverse Lunges2) 2-3x Clusters 60/40kg3) ME Plank

WoD: „RENÉ“7 RFT:21x walking lunges15x Pull-ups9x Burpees500m run beetween the Rounds (6 times)(**Adv.: Wear a Weight Vest 20/14 lbs)[Cap 40′]

For Quality 10′:15x T2B20x Wallballs 20/14lbs15x Hand Release Pushups20x Squats WoD: Three Tabatas for Max Reps:#1) Tabata Hang Power Clean 60/40kg#2) Tabata Front Squat 50/35kg#3) Tabata Push Press 40/30kg1-2 minute Rest between exercises

every 2′ for 3 Rounds:RX @ 24/16kg12x Goblet Squats12x Sumo Deadlift Highpulls12x Pushpress 6/6 WoD: For time:24-21-18-15-12-9-6-3– alt. DB Snatch 50/35lbs– Burpee over DB– DB Single Trusters 50/35lbs– alt. F-Rack DB Lunges 50/35lbs (one DB)[Cap 30′]