01.12.23
OTM 10′:
1) 15x KB-Swings 24/16kg
2) 20-45x DU’s / 90x SU’s
A) For Quality 7′
10x alt. Heel Touches
10x Toe Touches
10x Windshield Wipers
10x V-ups
30-60” Break
B) WoD: Open Workout 11.6:
AMRAP 7′, ladder+3:
3x Thrusters 45/30kg (+3)
3x C2B-Pull-ups (+3)
30.11.23
OTM 12′:
1) 8-12x DB-Curl+Squat 2×35/25lbs
2) 8-12x Box-Jumps 60/50cm
3) 8-12x T2B
4) 12-15x weighted HollowRocks 1×2,5/1,25kg
WoD: Amrap 20′, Teams of 2 – on/OH-Hold 20/15kg
10x Burpees
30x Russian Twists 20/14lbs
50x Lateral Jumps over DB
29.11.23
Strength/Skill:
Every 2′ for 5 Rounds:
8x Deadlift 100/70kg (or ~75% 1RM)
WOD Tabata 8×20”on/10”off:
1) Sit-ups
(short Break)
2) Squats
(short Break)
3) DU’s / SU’s/3