08.10.22

Strength, for Quality:
sets of 5 reps S2O 60/40kg
(10′)

WoD:
Amrap 2 rounds:
1,5′ HRPUs
1,5′ Sit-ups
1,5′ Row for cal (or Burpees)
1,5′ KB-Swings 24/16kg
1,5′ T2B
1,5′ Break
10” Break beetween exercises
[20′]

07.10.22

for Quality 10′:
5x unbroken Power Cleans
(find weight for Workout, unbroken should be possible)
5x PUs (*MUs)
30-60” Break

WoD:
“Hulk Hogan”
Every 2 minutes for 20 mins:
3x Muscle ups (SC.: C2B, PUs)
5x Power Cleans 80/60kg
7x Burpees
Score is total number of two-minute rounds completed, plus number of reps completed in first incomplete round. If you finish all 10 rounds your score is 10.

06.10.22

OTM 15′:
1) 8-12x Box-Jumps 60/50cm
2) 8-12x Floorpress 2x 50/35lbs
3) 15-20x HollowRocks

WoD: “DECK of CARDS”:
for time:
Teams of 2 (on/off):
Using a Deck of 52 Cards, each suit represents a movement and each number represents the reps. (Face Cards = 10 reps, Ace = 11 reps)
♥ = Burpees
♠ = DB-Push-Press 2×45/25lbs
♦ = KB-Swings 32/24kg
♣ = DB-Squats 2×45/25lbs
Joker = 0 reps, next reps x2
(Cap 20′)