50 OH Lunge
50 Sit-up
50 Wall Ball
50 Sit-up
50 Box jump over
50 Sit-up

28.05.2024

For Time
50x Burpees /S:35
Row /Bike for 100/70cal
100x Sit-Ups
Bike / Row for 100kcal / 70kcal
50x Burpees /S:35

28.05.20242024-05-28T06:24:07+00:00

27-05-2024

10 Runden
5x Bench Presses@ BW or 75%1RM
5x Ring Rows

27-05-20242024-05-27T05:11:50+00:00

24.05.2024

4 Runden
15x Alternating Devils Press with 30kg / 20kg
20 Chest to Bar Pull-Ups
Bike for 30kcal / 22kcal / Row

24.05.20242024-05-24T05:31:58+00:00

23.05.2024

12min AMRAP
50x Double Unders
1x Wall Walks inc. by 1rep every round

23.05.20242024-05-23T06:30:15+00:00

21.05.2024

Heavy Day
5x Deadlifts@ 75%
500m / 400m Row
2min of Rest
5x Deadlifts@ 80%
1200m / 1000m Bike
2min of Rest
3x Deadlifts@ 85%
500m / 400m Row
2min of Rest
3x Deadlifts@ 90%
1200m / 1000m Bike
2min of Rest
1x Deadlifts@ 95%
500m / 400m Row
2min of Rest
1x Deadlifts@ 100%
1200m / 1000m Bike

21.05.20242024-05-21T05:58:59+00:00

Hero-WOD Murph

For Time
1600m Run
100x Pull-Ups
200x Push-Ups
300x Air Squats
1600m Run

Hero-WOD Murph2024-05-20T07:44:30+00:00

17.05.2024

9min AMRAP
6x Power Snatches with 60kg / 40kg
6x Box Jumps with 76cm / 61cm

17.05.20242024-05-17T05:27:21+00:00

16.05.2024

8 Runden
400m Run
15x Pull-Ups /10
15x Push-Ups /10

16.05.20242024-05-16T06:19:58+00:00

14.05.2024

5 Runden
5x Rope Climbs /4/3/2/1
25x Wall Balls
Bike for 25kcal / 18kcal /or Row

14.05.20242024-05-14T05:48:33+00:00

13.05.2024

20min AMRAP
5x Deadlifts with 120kg / 90kg
10x Handstand Push-Ups
15x Sit-Ups

13.05.20242024-05-13T05:28:16+00:00
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