05.10.22

Complex: Every 2′ for 6 Rds:
(5′ warm-up + find weight)
3x F-Squats
3x Push-Press
3x Thrusters
Rx @ 50/35kg

WoD: Amrap 12′:
Buy in: Run 500m (333x SU’s)
21x KB-Swings 24/16kg
15x Push-ups
9x Goblet Squats 24/16kg

  • Sally (Olympic Sit-ups)

04.10.22

Strength:
Every 2′ for 6 rds:
6-8x Hangsquatclean 50/35kg
go heavy –> to 6 RM

OTM 15′:
1) 10x Ring Push-ups
2) 20x alt. walking Lunges (*20/14lbs)
3) 30x Tip Toes

03.10.22

For Quality: good paced Run and Reps for Quality
4’30” time @ each station:
#1) 500m Run + Practice DU’s/SU’s
#2) 500m Run + Pull-ups
#3) 500m Run + Pistols (sc.: assisted/ Squats)
#4) 500m Run + DB-Clean 2×50/35lbs
30” Break beetween stations
[20′]

— BREAK —

WoD: AMRAP 8′, ladder+1
1x KB-Swing 24/16kg (+1)
1x Sit-ups (+1)
EMOM: 5x Burpee