Monat: Oktober 2017

teams of 2 31 power cleans 60/40kg 10 Wall Walks (each) 17 Jerks 500m Row (each) 95 synchron Burpees (each)

3 Rounds for Time 20 Wall Balls 15 Burpee Box jumps

„Helen“ 3 RFT 400m Run 21 KB Swings 12 Pull Ups Rx: 24/16kg

10-15-20-25-30 unbroken Wall balls Rest 1:1

Emom 28 min A: 4-7 strict Pull ups B: Hollow rock C:18/15 cal row D: plank hold

5 RFT 6 DL 6 Lunges 6 Thruster 10 sec Overhead Hold 2x16kg/ 2x8kg Rest 2:00 btw rounds

*3 rounds not for time Row 500m 5-10 Strict TTB 7 hang power snatches 40/30 7 OHS

50-40-30-20-10 Double Unders Sit ups

For time Run 1km 50 Kb Swings Run 750m 35 Kb Swings Run 500m 20 Kb Swings