2 Rounds
5-4-3-2-1 strict Pull ups
Rest 1 min
gleich oder schwerer als letzten Mittwoch
00:00-10:00
5 RDS
15 Sit ups
200m Run
10:00-20:00
5 RDS
50 Doubles
20/15 Wall Balls
20:00-30:00
4 RDS
10 Front Squats
10 Burpees over Bar
Beginner:
Versuch das Gewicht hochzuhalten (RX), dafür reduziere das Volumen um 1 Runde pro Abschnitt
6 rounds for every 4 minutes
– 400 m run then max cal Rowing
– 200 m run then max reps of Ring Rows
– 100 m run then max reps of Kettlebell Swings
– 100 m run then max reps of Lunges
– 200 m run then max reps of Push Ups
– 400 m run then max reps of Kettlebell Snatches
Team of 4 athletes
Teams of 3:
20´Amrap:
400m Run
15 Burpee Box Jumps O.
15 KB Swings 24/16
15 Goblet Squats
15 Sit Ups
Einer arbeitet, während die beiden anderen Athleten folgende Übungen ausführen:
0-5min: Hollow Rock
5-10min: Squat Hold
10-15min: Double Unders
15-20min: Plank
(Die 400m werden im Team gelaufen)
Partner Wechsel nach jeweils einer Übung
Heavy Triple
Every 2:00 min x 4
15-12-9-7 Hang Power Cleans 50/35
6 Jerks
max Double Unders in remaining Time
Rx+ 65/45
work up
21-18-15-12-9
Overhead squats
Sumo Deadlift High Pulls 43/30
Rx+ = 50/35
2 Rounds
5-4-3-2-1 strict Pull ups
Rest 1 min
Zusatzgewicht oder Bänder
7 RFT
5 Squat Cleans 60/40
8 Pull ups
Every 2:00min Run 200m
including 00:00
Time Cap: 35 min
Rx+= 80/55
Scaled:
Pull Ups= 2x Jumping Pull Ups
For Time
Buy In:
50 Wall Balls
9-7-5
Deadlifts 110/75
20/15 Push Ups
Buy Out:
50 Wall Balls
Rx+=
Buy In:
50 Wall Balls
9-7-5
Deadlifts 130/90
21 Hspu
Buy Out:
50 Wall Balls
For Time
100 Doubles
80 Air Squats
60 Jumping CTB Pull Ups
40 Wall Balls
start on every minute with
6 American Kb Swings (HASP)
Beginner:
100 Singles
50…..
40….
30….
5 Rounds, with 2 min Rest
1 min Double Unders
1 min Pull ups
1 min Thruster 35/25
1 min Rowing
2 min Rest
Team of 2:
For Time
2000m Run*
50 Clean and Jerks+ 60/40
50 Burpees*
*in Team
+ switch as needed
