0152 25729813
Office-Time Mo.-Fr. 09-18 Uhr
A) 21-15-9 reps for time of:
Slamball Cleans M45kg/W30kg
Toes to bar
B) OT 2:30 minutes do 30 seconds max calories
Bike for 5 rounds. This is max effort bike!
Team of 2 Hero WOD „Bert“
For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees
A) EMOM 10:
3 reps touch and go Clean & Jerk RPE 7-8
B) 12 minutes amrap: (ascending ladder)
4 Wall Balls M9kg/W6kg
4 Alt. DB Snatches M22,5Kg/W15kg
then
8 wall balls
8 snatches
… 12,12… and so on… adding 4 each round
2 rounds of:
3 minutes amrap of:
Prowler Pull
1 minute break
3 minutes amrap of:
Prowler push
1 minute break
3 minutes amrap of:
10 Slam Balls + 5 Burpees
1 minute break
3 minutes amrap of:
10/7 calories Bike + 20 jumping Lunges
1 minute break
A) AMRAP 8:
10/7 Cal Bike
10 DB Floor Press M15Kg/W10Kg
B) AMRAP 8:
10 Box-jumps M24inch/W20inch
10 Gorilla row M20kg/W16kg (10 each side)
C) AMRAP 8:
10/7 Cal row
10 Burpees over the rower
D) AMRAP 8:
20 reverse Lunge to step up with 1 DB
M15kg/W10kg (10 each side)
20 V-ups
*REST 2min. after each section. You should
need it if you go hard.
