26.07.21

For Quality 12′:
4x Turkish get-ups (2x each arm)
12x Goblet Squats
16x American KB-Swings
Rx @ 24/16kg
~1′ Break

WoD: Strength: OTM 12‘:
(5‘: preparation, warm-up & find your starting weight.)
1: 8x Push-Press 50/35kg
2: ME Pull-ups in one streak

24.07.21

Pyramid Complex: Thrusters
(3′ to warm-up + find starting weight)
Every 2,5′ for 5 Rounds (#1,#2, #3, #4, #5):
#1: 15x reps easy weight (1) 40/25kg
#2: 10x reps medium (2) 50/35kg
#3: 5x reps MAX 60/45kg
#4: 10x reps (2) 50/35kg
#5: 15x reps (1) 40/25kg
choose weight –> try to get the reps each round unbroken.

WoD: OTM 15′:
1) 15x American KB-Swings 24/16kg
2) 15x T2B
3) 15x HollowRocks

23.07.21

OTM 12′:
odd: 4-5x Wheels of Hell
even: 5-8x Push-Press 60/40kg

WoD: 3rds, AMRAP:
1′ Wallballs 20/14lbs
1′ SU/DU (try to jump without Break)
1′ DB-Snatch 50/35lbs
1′ Sit-ups
1′ KB-Lunges 24/16kg
1′ break (15” Break beetween exercises)
[Score: all reps – without SU/DU]