20. Mai 2026

Warm up:

4 min AMRAP:

20 sec Hang from pull-up bar

5 Burpees

10 Hollow rocks

5 Ring rows

Strength:

Every 3 min x 4:

10-12 DB Floor press

6-8 Renegade rows (each arm)

Performed with 2 DBs and as heavy as form allows.

WOD prep:

1 Wall-walk + 10 sec Wall-facing HS Hold

10 Kip swings

5 Strict knee raises

5 Kipping leg raises

3-5 TTB

WOD:

3 x 5 min on / 2 min off:

AMRAP:

3 Wall walks / Push-up + 4 Shoulder taps / 10m HSW

9 TTB / Hanging leg raises / Sit-ups

12 Alt. Plate OH Lunges 20/15kg