Monat: Januar 2020

31-01-2020 Weekly Special : Pull ups/ Handstand Gymnastics Weekly Special : Pull ups/ Handstand (Max reps) AMRAP 4 Kopfstand AMRAP 4 Handstand EMOM 8 10 Kipping Pull ups Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 AMRAP 20

30-01-2020 Weekly Special : Pull ups/ Handstand Gymnastics Weekly Special : Pull ups/ Handstand (Max reps) AMRAP 8 Handstand walk AMRAP 5 Strict pull ups im Ristgriff Metcon Metcon (Time) For Time 3 Rounds 50 Jumping Jacks 10 Lanes Farmers

29-01-2020 Weekly Special : Pull ups / Handstand Gymnastics Weekly Special : Pull ups / Handstand (Max reps) EMOM 4 8 Strict Pull ups EMOM 4 10 Kipping Pull ups EMOM 8 ODD: 8 seated DB Press EVEN: 8 Pike

28-01-2020 Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 9 5 Squat Cleans 5 Dive Bombers 5 SDHP RX: 40/30 Kg

27-01-2020 Weekly Special : Pull ups / Handstand Gymnastics Pull-ups (Max reps) 8 Strict Pull ups Metcon Metcon (Time) Teams of 2 160/320 DU/SU 80 Box jumps 140/280 DU/SU 60 Box step ups 1×22,5/15 Kg 120/240 DU/SU 40 DB Snatch

24-01-2020 Metcon Metcon (Time) Teams of 2 200/400 DU/SU 25 Cal Bike or Row+10 KB Swings 65 SDHP 25 Cal Bike or Row+10 KB Swings 65 Shoulder to Overhead 25 Cal Bike or Row+10 KB Swings 50 Pull ups 25

23-01-2020 Weekly Special : Squat Weightlifting Weekly Special : Squat (Weight) Tempo OHS Metcon Metcon (Time) For Time 3 Rounds 50 Mountain Climbers 40 Tuck Jumps 30 DB Overhead Lunges (1DB) 20 Pull ups RX: 22,5/15 Kg

22-01-2020 Weekly Special : Squat Weightlifting Weekly Special : Squat (Weight) Tempo Front Squats 5×5 Metcon Metcon (AMRAP – Rounds and Reps) Marston AMRAP 20 1 DL 90% 10 T2B 15 Bar Facing Burpees

21-01-2020 Weekly Special : Squat Metcon Metcon (AMRAP – Reps) AMRAP 10 10 Boxjump Overs 15 KB SDHP 32/24 Kg 20 Sit ups

20-01-2020 Weekly Special: Squat Weightlifting Squat (Weight) Squat Goblet Squat hold and shift Metcon Metcon (Time) 17.5 Drop Down 10 Rounds for Time 9 Thruster 35 DU/SU Round 1-3 40/30 Kg Round 4-6 30/20 Kg Round 7/10 20/15 Kg TC: