Oktober 2017 (Page 3)

Emom 2min for 12min 8/ 6 Clean and Jerks 12/9 Burpee Box Jumps Over (unbroken Clean and Jerks) Rx: 50/30kg

6 RFT 10 Pull ups 10 Squat Cleans Rx: 50/30kg Time cap: 15min

5 RFT 20 Wall Balls 10 Burpees 20 Air squats 10 Push Ups Scale Push ups reps as needed

5 RFT 300m Run 30 Air Squats 30 Wall Ball push presses 60sec plank hold

3-6-9-12-15-18 Ring Dips Overhead Squats Rx:45/30kg

„Cardio Bomb“ 4 Rounds 1min max cal Row 1min max Double Unders 1min max KB Swings 1min Burpees 1 min Rest

7 RFT 7 power cleans 7 pull ups 7 Thruster Rx: 45/30kg

Amrap 4min Run 200m 10 Burpees over the bar max. shoulder presses 40/20kg Rest 4min Amrap 4min Run 200m 10 Burpees over the bar max.push presses 60/40kg Amrap 4min Run 200m 10 Burpees over the bar max.push Jerks 70/50kg

Emom 8min 5 Deadlifts max Wall Balls in remaining Time Rx: 100/70kg

Amrap 15min 10 Pull ups 20 Overhead Walking lunges 20/15kg 30 Sit ups 40 Double Unders