Author: weeanja

AMRAP 16
30 DB Front rack lunges 2×22,5/ 2×15
20 sit ups
10 Pullups
5 Shoulder to Overhead 2×22,5/ 2×15

AMRAP 7
3,3 – 6,6 – 9,9 usw……
DB Hang Power Clean &Jerk 1×22,5/ 15
T2B

Rest 2 min.

AMRAP 7
3,3 – 6,6 – 9,9 usw…..
DB Thrusters 1×22,5/ 15
Burpees over DB

Open 20.3

21-15-9
DL 105/70 60/40
HSPU/ Hand release Push ups

Directly into
21-15-9
DL 145/95 85/60
2 Lanes Handstand Walk/ Bear crawl

TC: 9

Open 20.1
10 Rounds for Time
8 Ground to Overhead 42,5/30
10 Bar Facing Burpees

TC: 15

Open 21.3

15 Frontsquats
30 T2B / High knees
15 Thrusters
Rest 1 min
15 Frontsquats
30 C2B Pullups/ Pullups
15 Thrusters
Rest 1 min
15 Frontsquats
30 Bar Muscle ups/ C2B
15 Thrusters 42,5/30

TC: 15

For Time ‘Open 21.1’

1-3-6-9-15-21 Wall Walks
10-30-60-90-150-210 DU

TC: 15 min

4 Rounds
20 Lunges
15 Push ups
12 DL 50/30
9 Squat Clean
6 Thrusters

TC: 20

2 Rounds
90 sec. Max Cal Bike
1 min max KB Swings 32/24
Rest 2 min
2 Rounds
90sec. Max Cal Row
1 min max Burpees
Rest 2 min
90sec. Max Wallballs
1 min max Pullups

5 Rounds
200 m run/ 250m row/ski /500m Bike
15 overhead squats 50/35
12 Bar Facing Burpees

TC: 20

2 Rounds
AMRAP 3
50 DU
25 Power Snatch 30/20

Rest 1:30
Into:
3 Rounds
AMRAP 2
20 DU
10 Power Snatch 30/20
5 Burpees

Rest 1 min.