October 2014 - RCF NuernbergRCF Nuernberg


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5 rounds for time of:

30 Step Ups

20 Ball Slams, 40/25 lbs

10 Ring Dips

5 rounds for time of:

30 Step Ups

20 Ball Slams, 40/25 lbs

10 Ring Dips

For time:

50 Row (calories)s

50 Pull-ups

50 Row (calories)s

50 Push-ups

50 Row (calories)s

50 AbMat Sit-ups

50 Row (calories)s

50 Air Squats

For time:

50 Row (calories)s

50 Pull-ups

50 Row (calories)s

50 Push-ups

50 Row (calories)s

50 AbMat Sit-ups

50 Row (calories)s

50 Air Squats

With a continuously running clock complete 5 thrusters every minute (25 thrusters every 5 minutes).

From 0:00-5:00 use 75 lb.

From 5:00-10:00 use 95 lb.

From 10:00-15:00 use 115 lb.

Continue adding 20 lb. every 5 minutes for as long as you are able. Post total number of reps completed

With a continuously running clock complete 5 thrusters every minute (25 thrusters every 5 minutes).

From 0:00-5:00 use 75 lb.

From 5:00-10:00 use 95 lb.

From 10:00-15:00 use 115 lb.

Continue adding 20 lb. every 5 minutes for as long as you are able. Post total number of reps completed

3 Rounds For Time of:

21 Wall Ball

15 Hand Stand Push-ups

9 Deadlifts

3 Rounds For Time of:

21 Wall Ball

15 Hand Stand Push-ups

9 Deadlifts

Everybody has been asking for it so we got it scheduled for January 2014:

https://www.regonline.com/builder/site/Default.aspx?EventID=1628473

Everybody has been asking for it so we got it scheduled for January 2014:

https://www.regonline.com/builder/site/Default.aspx?EventID=1628473


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