25.09.23
A) Strength/Skill:
Every 2′ for 5 Rounds:
5x OH-Squats 50/35kg (sc.: F-Squats)
15x Push-ups
B) WOD:
ELIZABETH:
21-15-9 reps, for time:
Power Cleans 60/42,5kg
Ring Dips (sc.: banded, on box)
[Cap 10′]
23.09.23
Skill/Strength:
for Quality 15′:
Sets of 5 unbroken Cleans 60/40kg
WOD: “RAED LINE”
OTM 15′:
1) 12x Burpees over Bar
2) 5x Clean 60/40kg
3) 30” Max DU’s (SU’s/3)
[score: total DU’s/SU’s
*Adv.: & +1 rep for each kg more then RX on the Clean each Round, if you have 10kg more on the Barbell the whole Workout you will get + 50 reps. If you can’t finish the Burpees or the Clean OTM your score = 0]
22.09.23
For Quality 12′:
3x Wallwalks
6x alt. Devil Presses 1×50/35lbs (3/3)
9x Pull-ups
120x SU’s (*Adv.: 40-60x DU’s)
~ 60” Break
WoD: For time:
50-40-30-20-10 reps
– Push-ups
– Handstand (seconds)
(*Freestanding / sc.: Handstand/Headstand/Plank )
[Cap 16′]