30.05.23
WoD: OTM 12′:
1) 8x Floorpress 50/35lbs + 8x Push-ups
2) 5x Strict Pull-ups + 5x Slow Leg Raises
3) 30”Goblet Squat Hold + 10x Squats (*Adv.: Jumping Squats)
WoD: OTM 15′:
1) 3x Complex @2×24/16kg:
1x Row +1x Clean + 1x Thruster
2) 40” Beetle
3) 8-12x Box Jumps 60/50cm
27.05.23
4 Rounds [12′], Skill:
1) 90”: 10-15x SDHP + 10x Front Rack Squats 1×24/16kg
2) 90”: Clean + Jerk 60/40kg
WoD: For Time: “Graceful Annie”:
50x DU’s (100x SU’s)
10x Clean & jerks 60/40kg
40x DU’s (80x SU’s)
8x Clean & jerks 60/40kg
30x DU’s (60x SU’s)
6x Clean & jerks 60/40kg
20x DU’s (40x SU’s)
4x Clean & jerks 60/40kg
10x DU’s (20x SU’s)
2x Clean & jerks 60/40kg
[Cap 15′]
26.05.23
for Quality 15′:
15x SDHPs 32/24kg
(*Adv.: 5x Clean 70/45kg)
20x HollowRocks
1′ Plank
1′ Break / Change weights
WoD: EMOM til death 15′:
1x Burpee +1
1x Squat +1
15x SU’s