August 2014 - RCF NuernbergRCF Nuernberg


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“Triple Threes”

3000m Row

300 Double Unders

3 Mile Run

“Triple Threes”

3000m Row

300 Double Unders

3 Mile Run

“Helen”

3 Rounds for Time of:

400 M Run

21 KB Swings (24/16)

12 Pull-Ups

 

“Helen”

3 Rounds for Time of:

400 M Run

21 KB Swings (24/16)

12 Pull-Ups

 

“The Chief”

For 5 cycles:

AMRAP in 3 mins of:

3 Power Cleans, 135/95 lbs

6 Push-ups

9 Air Squats

Rest 1 min between each cycle. For each cycle restart the AMRAP.

“The Chief”

For 5 cycles:

AMRAP in 3 mins of:

3 Power Cleans, 135/95 lbs

6 Push-ups

9 Air Squats

Rest 1 min between each cycle. For each cycle restart the AMRAP.

Squat Day

Back Squats

9-9-9-9

Squat Day

Back Squats

9-9-9-9

“Dianne”

21-15-9

Deadlit (225/155)

Hand Stand Push-ups

“Dianne”

21-15-9

Deadlit (225/155)

Hand Stand Push-ups


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