0152 25729813
Office-Time Mo.-Fr. 09-18 Uhr
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
A) EMOM 10:
3 reps Power-Cleans RPE8
(must be touch an go)
B) 16 rounds of 40 seconds amrap work / 20 seconds break
1) Battlerope
2) Slam Balls
3) Prowler Push
4) calories Bike
A) OT 2 minutes for 5 rounds do 5 reps of
Back-Squats RPE 8
B) For time:
10 Muscle-ups
100 Air Squats
10 Muscle-ups
100/75 calories row or bike
A) 5 rounds for quality of:
10 reps Chin-ups (add weight if possible)
15 reps DB deficit Push-ups
20 reps Bent over reverse Butterfly
B) EMOM 15:
1) 40 seconds amrap calories Ski / Just work with the arms!
2) 40 seconds amrap Bicep curls with Barbell
3) 40 seconds amrap Tuck-ups
