27.10.21

A): OTM 15′:
1) 8x Romanian Deadlift 80/50kg
2) 15-20x Sit-ups
3) 10x alt. Legraises in Plankposition

B) WoD:
10 Rounds:
5x Pull-ups (*C2B)
10x Wallballs 20/14lbs
then: 100x DU’s (300x SU’s)
remaining time: Burpees
(Cap 15′)

25.10.21

A) For Quality 13′:
15x KB-Swings 24/16kg
15x Sit-ups (*”Strict” ohne Schwung mit den Armen, Amre auf der Brust)
15x Hollow Rocks
1′ Plank

B) AMRAP 13′:
1x strict pull-up, 2x push-ups, 3x squats
2x strict pull-ups, 4x push-ups, 6x squats
3x strict pull-ups, 6x push-ups, 9x squats
4x, 8x, 12x
5, 10, 15x
Etc.

23.10.21

WoD: HYROX (mehr Info):

For Time
1000m Run
50x Burpee Broad Jumps
100x stationary Lunges
1000m Row
30x HR Pushups
100x Wallballs 6/4kg (14lbs / 10lbs)