22.10.21

OTM 15′:
1) 8-12x Floorpress 2×50/35lbs
2) 12-15x Ring Rows (*scale as needed)
3) 6-8x Strict Press 50/35kg

OTM 16: 45”on/15”off
1) Ring Leg Extensions
2) American KB-Swings 24/16kg
3) Box-Jumps 60/50cm
4) Burpees

21.10.21

Strength: F-Squats (*Adv.: OHS), 14′:
–> find your 5 Rep Max
1-2′ Break beetwenn heavy sets

WoD: AMRAP 16′:
Teams of 2
90x Wallballs 20/14lbs (on/off)
70x Partner Sit-ups 20/14lbs
50x Burpees (on/off)
30x syncronised G2O 20/15kg

20.10.21

OTM 18′:
1) 8-12x Push-Prss 50/35kg
2) 12-14x Bulgarian Split Squats (*45/25lbs, 6-7x each side)
3) 15x KB-Swings 24/16kg

WoD, AMRAP [12′]:
1′ DU’s / SU’s/3
1′ DB-Snatches 50/35lbs
2′ DU’s / SU’s/3
2′ DB-Snatches 50/35lbs
3′ DU’s / SU’s/3
3′ DB-Snatches 50/35lbs
(score1: all DU’s / SU’s
score2: all Snatches)