18.05.22

A) Skill: 10′, 2 Rounds:
2,5′: KB-Snatches 24/16kg
(sc.: DB-Snatches)
2,5′: TU’s / DU’s /SU’s

WoD:
40x KB-Snatches 24/16kg (DB: 55/35lbs)
500m Run
40x Wallballs 20/14lbs
500m Run
40x T2B
500m Run
[Cap 20′]

17.05.22

for Quality 12′ – ASAP (As Slow As Possible):
4x B-Squats 50/35kg
4x Chin-ups
40x SU’s
short Break 30-60”

WoD: OTM 18′:
1) ME Plank 20/15kg
2) 15-20x Russian KB-Swings 32/24kg
3) 5-10x HSPU (*Strict, sc.: on Box, Strict DB-Press 2x 45/35lbs, HRPU’s)

16.05.22

CHOOSE: Strength or Cardio:
Strength:
3′: find your starting weight
–> every 2′ for 12′:
Complex @ 60/40kg:
1x Clean
1x Thruster
1x Hang Power Clean
1x Push-Press
1x F-Squat

Cardio:
OTM 15′:
1: 20-25x Air Squats
2: 12-15x Ring Rows
3: 8x-10x Burpees

Choose FRAN or ANNIE:
WOD Strength:
“FRAN”:
21-15-9 reps, for time:
Thrusters 40/30kg
Pull-ups
(Cap 12′)

WoD Cardio:
“ANNIE”
50-40-30-20-10 reps for time:
Sit-ups
DU’s
(Cap 12′)