Beiträge von Roland

WoD: OTM 12′:1) 10x Floorpress 50/35lbs + 5-10x Push-ups2) 5x Strict Pull-ups + 5x Slow Leg Raises on Bar (sc.: Knee raises)3) 30“Goblet Squat Hold + 10x Squats (*Adv.: Jumping Squats) WoD: OTM 15′:1) 8-10x Thruster 40/30kg2) 15x Russian KB-Swings 32/24kg3) 30“ Hollow

Strength/Skill: Complex Barbell:(5′ warm up + find starting weight)Every 90“ for 6 Rounds, for Quality:3x Snatch Highpull 40/30kg3x Snatch 40/30kg3x OHS 40/30kg(sc.: with Clean and F-Squats 60/40kg)[14′] WoD:AMRAP 12′:AddOn: once after 3 Rounds: 500m Run10x V-ups10x Push-ups20x Squats20x KB-Swings 24/16kgFinisher: easy 500m Run

OTM 6′:1) 6-8x OH-Squats + Shoulder Dislock in Bottom Position2) 8-12x Band Pull-Aparts WoD:Buy in: 96x Russian KB-Swings 24/16kg then 6 Rounds of:2x Bear Complex 50/35kg(*1x Power Clean1x F-Squat1x Push-Press1x B-Squat1x Push-Press)52x DU’s (130x SU’s) directly into, 8 Rounds:9x Up-Downs22x Air Squats Cash-Out:70x alternating DB Snatches 50/35lbs[Cap 35′]

OTM 12′:1) 8-12x Box Jumps 60/50cm2) 8-12x Band Pull-Aparts Green/blue3) 8-12x Push-ups WoD: „Oleta“10 RFT:9 Hang Power Clean 43/30kg8x Push-Press 43/30kg13x Air Squats[Cap 15′]

OTM 6′, 40“on/20“off:1) Hip Thrusters on MB 1×50/35lbs2) alt. DB-Snatches 1x 50/35lbs WoD:work parallel – switch after exercise one is finished:A) AMRAP 7′30m Squat + Broad JumpsME Floopress on MB 2×50/35lbs2,5′ BreakB) AMRAP 7′60x DU’s/150x SU’sME DB-Thrusters 2x 50/35lbs2,5′ BreakC) AMRAP 7′90x Jumping JacksME Burpee DL 2x 50/35lbs[26′ / score: all ME reps.]

For Quality 12′:10x Hip Thursters on MB 50/35lbs @1“ Tophold20x Wallballs 20/14lbs20x Sit-ups~1′ Break WoD: Tabata 8×20“on/10“off:1) Gorilla Rows /w KB 2x 24/16kg (DB: 2×55/35lbs)2) Gorilla Jump Squats3) Plank4) Deadhang (*Finish with a Pull-up)

For Quality 8′:(3′ find starting weight)3-5x Pull-ups (C2B/MU’s)3-5x Power Cleans 40/30kg3-5x Burpees1′ Break WoD: Hulk HoganEvery 2′ for 20′ (10 Rounds):3x C2B (original: 3x Muscle Ups)5x Power Cleans 60/40kg (original: 80/60kg)7x Burpees (sc.: reduce Burpees)

Strength/Skill:For Quality 12′:3x snatch high pulls 40/30kg10x hollow rocks1′ Break WOD: 4 x 3′ Rounds:15x Burpees over KB20x KB-Swings 24/16kg30x DU’s / 60x SU’sME Push-ups1′ Rest beetween Rounds.[15′]

OTM 8′:1) 8-12x Box-Jumps 60/50cm2) 30-40x Russian Twists 20/14lbs WoD: “Taylor Swift Step it off feat. Burpees”5 Rounds:19x Burpees13x Wallballs 20/14lbs (*Adv.: original: 30/20lbs)-> Straight into :89x Medball Step-ups on Box 60/50cm (with Hips lockout on Box)[Cap 24′]

OTM 6′:1) 5x Squat Clean 40/30kg2) 6x Burpees + 6x Wallballs 20/14lbs3) 7x Strict Pull-up WoD: AMRAP 22′:Teams of 3:Station 1: 10x Burpees + 20x Wallballs 20/14lbsStation 2: Strict Pull-upsStation 3: Squat Clean 60/40kg[ After station 1 is finished – switch stations. Score: reps station 2 & 3.2′ Break from Minute 10 to 12. ]