0152 25729813
Office-Time Mo.-Fr. 09-18 Uhr
A) OT 2 minutes for 5 rounds do 3 reps of
Back-Squats RPE 8
B) 12 minutes amrap of:
1 Deadlift M120Kg/W80Kg
3 Wall-Ball-Shots M9Kg/W6Kg
2 Deadlifts
6 Wall-Ball-Shots
3 Deadlifts
9 Wall-Ball-Shots
4 Deadlifts
12 Wall-Ball-Shots
USW.
A) 5 rounds for quality of:
15 reps Elevated Kettlebell-Squats on Box
12 reps lying Dumbbell leg curls
B) 15 minutes amrap of:
20 reps Goblet Cossack Squat (10 each leg) M24Kg/W16Kg
10 reps Kettlebell Glute Bridge M24Kg/W16Kg
10 reps V-ups
A) OT 2 minutes for 5 rounds do 3 reps of
Bench-Press RPE 8
B) 10 rounds for time of:
8 ground-to-overheads M40Kg/W30Kg
10 bar-facing burpees
Team of 2 for time:
50 Burpees
100 calories Ski
150 Wall-Ball-Shots M9kg/W6kg
200 Step ups mit 2 DBs oder 2 KBs
150 Wall-Ball-Shots
100 calories row
50 Burpees
A) OT 2 minutes for 5 rounds do 3 reps of Deadlifts RPE 8
B) 15 minutes amrap of:
3 Man Makers M15Kg/W10Kg
6 Toes to bar
9 Burpee-Box-Jumps M24inch/W20inch
