Oktober Archives

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

Odd: 12 KB Swing
Remaining Time Farmers Walk

Even: 12 KB Goblet Squat
Remaining Time Mountain Climbers

RX: 32/24 Kg

4 Rounds
200m Run
10 Wall Balls
8 Pull ups

RX: 9/6 Kg

AMRAP16
30 Wallsit Bulgarien Splitsquat with Slamball 10/6 Kg
20 Burpees over the Plank
10 Team Slamball sit ups 10/6 Kg

4 Rounds
1 min. max Push ups
1 min. max Pull ups
1 min. max DU
1 min. max Jumping Lunges

Buy In:
15 Devils Press 15/10 Kg

21-15-9
Box Jumps
DB Squat Cleans 15/10 Kg

Cash out:
30 Sit ups

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

2 Rounds of Cindy
1 Bear Complex

Rx: 50/35 Kg

For Time
2000m Row
4000m Bike

One work one rest
Every 500m 6 synchro DB Snatches 22,5/15 Kg

TC:20 Min.