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Strength/Skill:Every 90“4 Rounds of4-6x Front Squats 60/40kgfollowed by:4 Rounds of4-6x Back Squats 60/40kg WOD: Teams of 2 (on/off)“Team Angie”150x Pull-Ups150x Push-Ups150x Squats150x Sit-Ups[Cap 30′](**Adv.: Alone –> Original with 100x reps)

A) for Quality 12′:14x alt. DB-Snatches 50/35lbs (KB: 24/16kg)10x 1-leg Romaian Deadlift 24/16kg (5x r/5x l)30“ Hollow30“ Superman30“ Break B) WoD: OTM, 5 Rds:1) 3x Man Makers 2×45/25lbs // (2×20/12kg)2) 10-16x alt.Pistols(sc.: assisted / Jumping Squats)3) 20-45x DU’s/90x SU’s Sally: Olympic Sit-ups

warm-upMobility/Stretch For Quality 9′:5x Snatch / Squatsnatch 40/30kg15x T2B~1′ Break / change weights WoD: OTM/OT2M, 4 Rounds [24′]1′) 10x Landmine Twists 35/25kg2′) Practice MU’s / Box Jumping MU’s / Kipping PU1′) 10x Deck Squats 20/15kg2′) (*1-2x Rope Climb) + 15-25x Ring Rows

Strength:5′ warm-up, find starting weightEvery 2′ for 5 Rounds5-8x Deadlift 120/80kg(+ 15x HollowRocks or focus on the DL’s only) WoD: OTM; 15′:1) 6-10x Burpee – Push-ups2) 6x-10x Strict Pull-ups3) 6-10x KB-Taters 24/16kg

Strength/Skill:(5′ warm-up + find weight)EMOM: 6 min3x Power Cleans 60/40kg3x Burpees (*Adv.: over Bar) WOD:A) AMRAP 7′:8x Wallballs 20/14lbs10x KB-Swings 24/16kg12x OH-Lunges 20/15kg2,5′ BreakB) AMRAP 7′:10x HRPUs8x Box Jumps 60/50cm6x Dips (sc.: on Box)

A) WOD: Teams of 2:AMRAP 15′,you go – i go:– 8x alt. DB-Snatches 50/35lbs– 8x T2B– 8x V-ups1x syncronsied Burpee (+1 each Round) 2,5′ Break B) AMRAP 15′,you go – i go:– 8x DB-Push-Press (4/4) 50/35lbs– 8x Pull-ups– 8x Wallballs 20/14lbs1x MB-Partner Thrusters 20/14lbs (+1)(1 rep = back and forth)

Conditioning:Tabata: 20“on/10“offalt. Exercises for 8 Intervalls:– Partner Thrusters 20/14lbs– Burpees Chestpass 20/14lbs WOD:(5′ practice + find starting weight)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

warm-upMobility/Stretch 3 Rounds:10x Reverse Snow Angel15x Squats OTM 15′, 40“on/20“off:1) Hip Thrusters2) Sit-ups3) Sideplank 20″/20″ WoD: „Lockdown“2 Rounds for time:30x Lunges (Adv. Weighted) 30x Overhead Squats (Towel, Broomstick,…) 30x Crunches (15 left/15 right) 30x Kneel to Stand (Adv. Weighted)30x Dead Bug30x Overhead Squats /w Towel, Stick30x Windshield Wipers30x Narrow Push-ups (sc.: Normal Grip, on Knees)[Cap:…

warm-upMobility/Stretch 3 Rounds:5x Burpees10x Lunges20x Jumping Jacks30x Shoulder Taps WoD: „CANDY“, 5 Rounds for Time:20x Pull-Ups (DB Bent Over Rows)40x Push-Ups60x Squats

Raed Box Online Live WoD / 18:25h Du brauchst entweder diese App:–> Zoom-Client für Meetingsoder einfach diesen Link:–> Link zum Meeting Meeting-ID: 931 521 2075Passwort: raedbox Das letzte Raed Box Live Workout (#74) in diesem Lockdown. Ab 19.05. startet endlich wieder der normale Betrieb bei uns in der Raed Box Halle.