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Office-Time Mo.-Fr. 09-18 Uhr
A) OT 90 seconds for 5 rounds each:
1) 10 reps Elevated Kettlebell Squats RPE 7-8
2) 10 reps Bench-Press RPE 7-8
B) 5 rounds for quality of:
12 reps Chin-ups
20 reps alternating tall plank cross body knee to elbow
12 reps DB Pullover
Team of 2 for time:
100 cal row
100 plate Clean & Jerk M20kg/W15kg
100 box-step-ups with plate
75 cal row
75 plate Clean & Jerk
75 box step-ups with plate
50 cal row
50 plate Clean & Jerk
50 box-step-ups with plate
25 cal row
25 plate Clean & Jerk
25 box-step-ups with plate
A) OT 2 minutes for 5 rounds do 5 reps of
Bench-Press RPE 8
B) 3 rounds for time of:
50 Double-unders
30 russian Kettlebell-Swings M32kg/W24kg
10 strict HSPUs / work deficit if you can
Hero WOD Andi as Team of 2:
For time:
100 hang power snatches M40kg/W30kg
100 push presses
100 sumo deadlift high pulls
100 front squats
6 rounds for time
40 Lunges with KB M24kg/W16kg
30 russian Kettlebell Swings M24kg/W16kg
20 calories Ski and Row (3 rounds Ski + 3 rounds row)
10 Burpee Box-Jumps
