22.04.24
OTM: 12′:
1: 12x diagonal Sit-ups + normal Sit-ups til end of minute
2: 20-45x DU’s / 90x SU’s
3: 15x KB-Swings 24/16kg
WOD, Teams of 2, on/off:
„Mount EVEREST“, AMRAP:
„Base Camp“
3 min amrap
Max Mountain Climbers
„Camp 1“
3 min amrap
Max Box Jumps 60/50cm
„Camp 2“
3 min amrap
Max Lunges 40/30kg (bar on back)
„Camp 3“
3 min amrap
Max Thrusters 40/30kg
„Camp 4“
3 min amrap
Max Strict Pull-ups
„Summit“
3 min amrap
Max burpees
[18′, score: all reps]
20.04.24
Strength/Skill:
Every 90“ for 5 Rounds:
10x Strict Press 30/20kg
20x 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′]
19.04.24
A) For Quality 13′:
15x Strict KB-Swings 24/16kg
15x Sit-ups (*“Strict“)
15x Hollow Rocks
1′ Plank
B) AMRAP 13′:
1x strict pull-up, 2x push-ups, 3x squats
2x strict pull-ups, 4x push-ups, 6x squats
3x strict pull-ups, 6x push-ups, 9x squats
4x, 8x, 12x
5x, 10x, 15x
Etc.