Dezember 2017 (Page 2)

For Time 50 Front Rack Waking Lunges 30 Push jerks 50 Front Rack Walking Lunges 30 Push Jerks M 40kg W 30kg

For time 60 Cal Row 50 Wall balls 40 TTB 30 Power Cleans 20 Pull Ups Time Cap 20min M 60 W 40

3 Rounds each for time- Rest 1:1 7-5-3 Deadlifts Burpees M 100kg W 70

Emom 20 O: 45 sec Row E: 6 Thruster Score is max calories M 45kg W 30kg

Left Arm: 15-12-9 KB Snatches KB Overhead lunges Rest 1min Right Arm: 15-12-9 KB Snatches KB Overhead lunges M 24kg W 12kg use DB or KB

Every 3min for 6 rounds 10 Knee Raises 10 Burpees 10 Box Jump Overs 10 Ring Rows

Teams of 2 Complete 5000m for time!!! Row in 500m splits. Partner A: 500m Row Partner B: Amrap of: 3-6-9-…. Knees to Elbows Ring Dips or Box Dips 20 Double Unders Time Cap 20min Score is total time and reps completed

3 Rounds for Time Rounds unbroken: 7 Deadlifts 6 hang Power Cleans 5 Push Jerks 4 Overhead Squats 3 Squat Snatches 12 penalty Burpees if not unbroken

„Jackie“ 1000m Row 50 Thruster 20/15kg 30 Pull Ups Time Cap 15min

For Time 50 Burpee Box Jumps Time Cap 10 min