29.11.22

Strength/Skill:
Every 90” for 5 Rounds:
Hangclusters 60/40kg
10-8-6-4-2 reps
[12′]

WoD: OTM 18′:
1) 8-12x Pike-ups
(sc.: static hold 2x ~10-15”)
2) 8-12x Band Pull-aparts green/blue
3) 8-12x Overhead Lunges 1x 50/35lbs
(4-6x right/ 4-6x left arm)

28.11.22

OTM 12′, 40”on/20”off:
1) alt. Heel Touches
2) T2B
3) Lying Hip-Raises
4) Thread the Needle 20”/20” (Scaled: in Bankstellung)

Tabata 10×20”on/10”off
#1) weighted Box Step ups 1×50/35lbs
(short Break)
#2) Burpees
(short Break)
#3) DU’s /SU’s/3

26.11.22

Strength, 15′:
find 5 RM F-Squats / OHS
warm-up:
10reps ~50% (easy)
8reps ~70% (medium)
5 reps ~80% (hard but possible)

Start to find your 5 RM.
1-2‘ Break beetween heavy sets.
(Time 15‘)

WoD: 5 Rounds for time:
10x alt. KB(DB)-Lunges 1×24/16kg(55/35lbs)
10x V-ups
10x alt. KB(DB)-Snatches 24/16kg (55lbs/35lbs)
then…
Cashout: ME Burpees
[Cap 10′, score: Burpees]