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Office-Time Mo.-Fr. 09-18 Uhr
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
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
