April 2014 - RCF NuernbergRCF Nuernberg


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20 Min AMRAP of:

10 Handstand Shoulder Touches

5 Skin The Cats

Farmers Walk (Kettlebell), 200 m

20 Min AMRAP of:

10 Handstand Shoulder Touches

5 Skin The Cats

Farmers Walk (Kettlebell), 200 m

3 rounds for time of:

15 Overhead Barbell Step Up (Left Leg)s, 95/65 lbs, 24/20 in

15 Chest-to-bar Pull-ups

15 Overhead Barbell Step Up (Right Leg)s, 95/65 lbs, 24/20 in

15 Toes To Bar (Unbroken)s

3 rounds for time of:

15 Overhead Barbell Step Up (Left Leg)s, 95/65 lbs, 24/20 in

15 Chest-to-bar Pull-ups

15 Overhead Barbell Step Up (Right Leg)s, 95/65 lbs, 24/20 in

15 Toes To Bar (Unbroken)s

For time:

1 Deadlift, 365/275 lbs 1

1 Round Cindy

2 Deadlifts, 365/2755 lbs 1

2 Rounds Of Cindy

3 Deadlifts, 365/275 lbs 1

3 Rounds of Cindy

3 Deadlifts, 365/275 lbs 1

3 Rounds of Cindy

2 Deadlifts, 365/275 lbs 1

2 Rounds Of Cindy

1 Deadlift, 365/275 lbs 1

1 Round Cindy

For time:

1 Deadlift, 365/275 lbs 1

1 Round Cindy

2 Deadlifts, 365/2755 lbs 1

2 Rounds Of Cindy

3 Deadlifts, 365/275 lbs 1

3 Rounds of Cindy

3 Deadlifts, 365/275 lbs 1

3 Rounds of Cindy

2 Deadlifts, 365/275 lbs 1

2 Rounds Of Cindy

1 Deadlift, 365/275 lbs 1

1 Round Cindy

For time:

25 Row (calories)s

50 Double Unders

50 AbMat Sit-ups

20 Row (calories)s

40 Double Unders

40 AbMat Sit-ups

15 Row (calories)s

30 Double Unders

30 AbMat Sit-ups

10 Row (calories)s

20 Double Unders

20 AbMat Sit-ups

5 Row (calories)s

10 Double Unders

10 AbMat Sit-ups

For time:

100 Kettlebell Snatches, 24/16 kg

—Then—

Not for time

Kettlebell Windmills

3×10 (each arm)

For time:

100 Kettlebell Snatches, 24/16 kg

—Then—

Not for time

Kettlebell Windmills

3×10 (each arm)

For time:

Row, 750 m

— then —

4 rounds of:

10 Box Jump (30 in.)s

10 Ring Dips

10 Ball Slams, 30/20 lbs

10 GHD Hip Extensions

— then —

100 Double Unders


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