31.03.23

OTM 12′, 40”on/20”off:
1) alt. Heel Touches
2) T2B
3) Lying Hip-Raises
4) Thread the Needle 20”/20”

WoD: Tabata 10×20”on/10”off
#1) weighted Box Step ups 1×50/35lbs
(short Break)
#2) Burpees Broadjump over Plate
(short Break)
#3) DU’s /SU’s/3

30.03.23

Strength:
Every 2′ for 5 Rounds:
5x Deadlift 120/85kg
[15′]

PART A) ARMAP 12′ you go – i go:
5x Burpees over Bar
15x Squats
30x DU’s / 75* SU’s
(score = Rounds)
no Break beetween Part A & B
PART B): AMRAP 3′ (on/off)
Shoulder2Overhead – as much weight as possible
(score = reps * weight)

29.03.23

for Quality 15′:
8x Leg Raises on Floor
(*Adv.: Leg Raises + Tip toes)
16x T2B
24x KB-Swings 24/16kg
32x DU’s (96x SU’s)
1′ Break

WoD:
5 Rounds:
2′ time for:
10x Burpees
10x G2O 20/15kg
Rest of time: ME alt. OH-Lunges 20/15kg
1′ Break
(score: all OH-Lunges of all 5 Rounds)