July 2014 - RCF NuernbergRCF Nuernberg


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Chipper: Handstand Holds, Air Squats, Handstand Walks and 2 more
For time:
Handstand Hold, 3 mins
100 Air Squats
Handstand Walk, 50 m
100 Air Squats
30 Handstand Push-ups

Perform handstand hold against a wall (with only the feet touching) and accumulate at total of 3 minutes before moving on to the squats.

Chipper: Handstand Holds, Air Squats, Handstand Walks and 2 more
For time:
Handstand Hold, 3 mins
100 Air Squats
Handstand Walk, 50 m
100 Air Squats
30 Handstand Push-ups

Perform handstand hold against a wall (with only the feet touching) and accumulate at total of 3 minutes before moving on to the squats.

Row 5 km

This is an all out effort for time.

and

L Sit : Max Hold
A single L Sit hold for max time.

Row 5 km

This is an all out effort for time.

and

L Sit : Max Hold
A single L Sit hold for max time.

5 RFT: Deadlifts and Wall Balls

5 rounds for time of:
10 Deadlifts, 225/155 lbs
20 Wall Balls, 20/14 lbs

then

 

Pull-ups : Max Set
A single set of Pull-ups for max reps.

5 RFT: Deadlifts and Wall Balls

5 rounds for time of:
10 Deadlifts, 225/155 lbs
20 Wall Balls, 20/14 lbs

then

 

Pull-ups : Max Set
A single set of Pull-ups for max reps.

Skill:

Thrusters & Toes to Bar

10 min AMRAP:
12 Burpees
12 Medicine Ball Thrusters
12 Toes-to-bar
12 Walking Lunges (with MedBall)
Run, 100 m

Game
Crab Basketball

Skill:

Thrusters & Toes to Bar

10 min AMRAP:
12 Burpees
12 Medicine Ball Thrusters
12 Toes-to-bar
12 Walking Lunges (with MedBall)
Run, 100 m

Game
Crab Basketball

Skill:
Thrusters & Toes to Bar

10 min AMRAP:
Running from station to station:
15 cal Row
15 Burpees,
15 Toes-to-bar
15 Medicine Ball Thrusters
16 Walking Lunges (with MedBall)

Challenge
AbMat Situp & Kettlebell Ab Touches

Skill:
Thrusters & Toes to Bar

10 min AMRAP:
Running from station to station:
15 cal Row
15 Burpees,
15 Toes-to-bar
15 Medicine Ball Thrusters
16 Walking Lunges (with MedBall)

Challenge
AbMat Situp & Kettlebell Ab Touches


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