16.09.21

WOD: For Time: Teams of 2 on/off
33x Pull-ups
66x Wallballs 20/14lbs
99x KB-Swings 24/16kg

Break/Switch Penalty:
2 Rounds EACH:
5x Burpees
10x DU’s / 25x SU’s
[CAP 20′]

15.09.21

Bear Complex:
A) 5′ warm up find starting weight
B) Every 3,5′, 4 rounds:
7 sets of the following sequence
(Power Clean)
Front Squat
Push Press
Back Squat
Push Press
4 rounds – work up to max load . Clean Touch & Go from the ground, no Squatclean + direct Thruster –> stand first

WoD: HRPUs VS KB-Swings
EMOM til Death for 16′:
odd: 12x HRPU’s (+2)
even 12x American KB-Swings 32/24kg (+2)
Score: Best Reps HRPU + Best Reps KB-Swing
if you pass out 1′ rest @ that exercise and try to get a good / your best succesful round til end.

14.09.21

OTM 15′: 45”on/15”off
1) Box-Jumps 60/50cm
2) Shoulder ABC (5x E + 5x A or V) 2x,2,5/1,25kg
3) Hollow

WoD: OTM 12′:
(5′ warm-up + find weight)
1) 6x F-Squats 60/40kg
2) 6x Pull-ups + 6x T2B (*Adv.: 6x T2B-Pull-up)
3) 6x Burpees + 6x HRPU’s (* Adv.: HSPU’s)