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31-10-2019 Weekly Special: My Friend the Kettlebell Skill Kettlebell Skill (Weight) Metcon Metcon (Time) For Time 21-15-9 DB Snatches T2B Directly into 15-9-6 DB one arm hang C&J alternating Pull ups RX: 22,5/15 Kg

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30-10-2019 Weekly Special: My Friend the Kettlebell Kettlebell Skill (Weight) Skill Metcon Metcon (AMRAP – Rounds and Reps) EMOM 16 Odd: 12 KB Swing Remaining Time Farmers Walk Even: 12 KB Goblet Squat Remaining Time Mountain Climbers RX: 32/24 Kg

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29-10-2019 Weekly Special: My Friend the Kettlebell Skill Kettlebell Skill (Weight) Metcon Metcon (Time) For Time 4 Rounds 200m Run 10 Wall Balls 8 Pull ups RX: 9/6 Kg

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28-10-2019 Weekly Special: My Friend the Kettlebell Skill Kettlebell Skill (Weight) Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 AMRAP16 30 Wallsit Bulgarien Splitsquat with Slamball 10/6 Kg 20 Burpees over the Plank 10 Team Slamball sit ups 10/6 Kg

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25-10-2019 Weekly Special: Handstand Skills Skill Handstand Skills (Max reps) Metcon Metcon (AMRAP – Reps) For Time 4 Rounds 1 min. max Push ups 1 min. max Pull ups 1 min. max DU 1 min. max Jumping Lunges

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24-10-2019 Weekly Special: Handstand Skills Skill Handstand Skills (Max reps) Metcon Metcon (Time) For Time Buy In: 15 Devils Press 15/10 Kg 21-15-9 Box Jumps DB Squat Cleans 15/10 Kg Cash out: 30 Sit ups

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23-10-2019 Weekly Special: Handstand Skills Skill Handstand Skills (Max reps) Metcon Metcon (AMRAP – Reps) "Adderall" 0:00-10.00 min 1600m Run/Skierg or 3800m Bike or 1800m Row Remaining Time: Max Clean and Jerk 60/40 Kg Rest 3 Min. 13:00-20:00 min 800m Run/Skierg or 1900m Bike or 900m Row Remaining Time: Max Snatches 50/35 Kg Rest 3 Min. 23:00-27:00 min 400m Run/Skierg or 1000m Bike or 450m Row Remaining Time: Max Thruster 40/30 Kg

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22-10-2019 Weekly Special: Handstand Skills Skill Handstand Skills (Max reps) Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups

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21-10-2019 Weekly Special : Handstand Skills Skill Handstand Skills (Max reps) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 2 Rounds of Cindy 1 Bear Complex Rx: 50/35 Kg

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18-10-2019 Weekly Special: Perform 1 RM Snatch (TC20 Min) Weightlifting Snatch (Weight) Metcon Metcon (Time) Teams of 2 For Time 2000m Row 4000m Bike One work one rest Every 500m 6 synchro DB Snatches 22,5/15 Kg TC:20 Min.