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Office-Time Mo.-Fr. 09-18 Uhr
A) OT 2 minutes for 5 rounds do
4 reps Back Squats RPE 7-8
B) For time:
21-15-9
Overhead Squats M50Kg/W35Kg
Lateral Burpees over the bar
A) OT 2 minutes for 5 rounds do
4 reps Bench-Press RPE 7-8
B) EMOM x 12 minutes (both in the same min.)
6 TTB
2 Power Cleans (Climbing)
*Start at about 60% and build a little each
round.
Team of 2 for time / I go, you go
Buy in: 200 Abmat Sit-ups
50 Burpees
100 plate c&j M20kg/W15kg
150 Slam Balls
200 Lunges with 1 KB M24kg/W16kg
Buy out: 600 meter Kettlebell farmers carry
M24kg/W16kg (2 Kettlebells)
A) EMOM 10:
1 Power-Clean + 1 Hang-Squat-Clean + 1
Shoulder to overhead RPE 7-8
B) 12 minutes amrap of:
10 Deadlifts M100kg/W70kg
20 Wall Balls M9kg/W6kg
A)
EMOM x 10 minutes (same minute)
8 Alt. DB Snatches 22,5/15kg +
8 Front-Squats with DB
B)
EMOM x 10 minutes
Odd: 15/12 Cal Row
Even: 15 Box Jumps 24inch/20inch
C)
For Time: (CAP: 10min.)
100 DB Clean & Jerk M15Kg/W10Kg
*EMOM 5 burpees
