September 2014 - RCF NuernbergRCF Nuernberg


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Not for time:

9 Bench Press
Sprint, 50 m
6 Bench Press
Sprint, 100 m
3 Bench Press
Sprint, 150 m

Not for time:

9 Bench Press
Sprint, 50 m
6 Bench Press
Sprint, 100 m
3 Bench Press
Sprint, 150 m

29 Sep 2014

Jackie

For time:
Row, 1000 m
50 Thrusters, 45/35 lbs
30 Pull-ups

Warmup: 

Running Drills

 

Skill:

Kipping Pullup & Dips

 

WOD

For time:

Run, 800 m

15 Bar Muscle-ups
15 Pullups
15 Dips

 

Afterburner:

Dead Bugs

Warmup: 

Running Drills

 

Skill:

Kipping Pullup & Dips

 

WOD

For time:

Run, 800 m

15 Bar Muscle-ups
15 Pullups
15 Dips

 

Afterburner:

Dead Bugs

Warmup: 

Running Drills

 

Skill:

Kipping Pullup & Dips

 

WOD

For time:

Run, 400 m

15 Pullups
15 Dips

 

Game:
Duck-Duck-Moose

Warmup: 

Running Drills

 

Skill:

Kipping Pullup & Dips

 

WOD

For time:

Run, 400 m

15 Pullups
15 Dips

 

Game:
Duck-Duck-Moose

For time:

Run, 1600 m
30 Muscle-ups

For time:

Run, 1600 m
30 Muscle-ups

Every 4 mins for 20 mins do:

Row, 250 m
20 Wall Balls
10 Burpee Box Jumps

 


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