02.06.23
OTM 15′:
1) 60” Jefferson Curls 2×2,5/1,25kg
2) 40” Superman
3) 4x Shuttle Sprint
WoD:
(3′ warm-up + find starting weight)
21-15-9 reps
– Squatcleans 60/40kg
– Strict Pull-ups
[Cap 12′]
01.06.23
Strength:
Every 2′ for 6 Rounds:
8x DB Strict Press 2×45/25lbs (KB:20/12kg)
16x alt. F-Rack Lunges 2×45/25lbs (KB: 20/12kg)
–> go heavy
WOD:
AMRAP 15′, Teams of 2:
Every 2,5′ Minute: (inluded minute 0): 6x Squatclean 70/45kg (on/off)
you go – i go:
6x HSPUs
(sc.: Box, HRPUs / *Strict)
12x Deadlift 70/45kg
24x DU’s/72x SU’s
31.05.23
for Quality: 15′
(one 500m Row anytime – if you get a rower)
500m Run
(Skip it, if you can’t finish in the Cap)
75x DU’s / 200 SU’s
50x Jumping Jacks
25x Burpees
try to take as few breaks as possible
WoD: OTM 15′:
1) Complex:
3x S2O 60/40kg
6x alt. Lunges 60/40kg
2) for Quality: Pull-ups
3) Break
(score: heaviest Complex weight)