05.12.23

OTM 12′:
1) 3-4x Squatclean 60/40kg
(Beginner: 15x SDHPs 24/16kg)
2) 90x SU’s / 20-45x DU’s

WoD: OTM 16′:
1) 8x slow Banded Skier Pull Down green/blue
2) 8x DB-Push-Press 2x 50/35lbs
3) ME Plank (weighted)
4) 15- 20x Squats (alt. Pistols)

04.12.23

Every 100” for 3 Rounds
#1) 8-12x DB-Row 50/35lbs
(right + left arm)
#2) 8-12x (*Waiter) KB-Strict-Press 20/12kg
(right + left arm)
#3) 8-16x Ring Dips
(sc.: banded, on Box)
#4) 1′ Deadhang

WoD: AMRAP 10′:
10x Burpees
20x alt. Lunges
40x DU’s (100x SU’s)

02.12.23

For Quality, OTM 12′:
1) DU´s / (SU’s)
2) F-Squats 60/40kg
3) Weels of Hell
4) Hang-Power Clean 60/40kg

WoD: EMOM 19´ (50/35 lb)
6x alt. DB Deadlifts
4x alt. DB Squat Cleans
2x alt. DB Sholder-to-Overhead
Remaining time in each minute, AMRAP
Goblet March (L+R=1)
[score: all Goblet March reps]