Monat: November 2017

5 RFT 15 Wall Balls 15 Power Cleans Rx: 45/30kg

Emom 8 3 Power Cleans 1 Hang Power Clean 1 Front Squat RX: 70/40kg Emom 6 1 Heavy Clean and Jerk no Rest btw Wods

Amrap 12 5 HSPU 10 TTB 20 Double Unders Beginner: 4 RFT 10 Box HSPU 10 T Sit ups 50 Single Unders

800m Run, then: Amrap 7min 10 Power Snatches 10 Bar Facing Burpees Rx: 50/30kg

Run 400m 30 plate front squats 30 V ups Run 400m 30 Burpees on Plate 30 V ups

21-15-9 Overhead Squats 50/35 kg Box jumps 70/60cm

In teams of 2: “you go I go” Amrap 30min 1 Round of: 10 cal row 10 dual KB DL 20m Farmer Carry

For time 15-12-9 Power snatches 50/30kg, Wall balls Rest 2min 15-12-9 Power cleans 60/40kg ,Wall Balls

Amrap 7min 7 TTB 3 Deadlifts 120/80kg