March 2015 - RCF NuernbergRCF Nuernberg


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Deadlift 10-8-6-4-2-2-2-2

Deadlift 10-8-6-4-2-2-2-2

30-20-10 reps, for time of:
Row (calories)
Shoulder-to-Overhead, 60/40 kg

30-20-10 reps, for time of:
Row (calories)
Shoulder-to-Overhead, 60/40 kg

3 rounds for time of:
20 Kettlebell Swings, 24/16 kg
20 Pull-ups
20 AbMat Sit-ups
Row, 750 m

3 rounds for time of:
20 Kettlebell Swings, 24/16 kg
20 Pull-ups
20 AbMat Sit-ups
Row, 750 m

For time:
Run, 800 m
50 Back Squats, 135/95 lbs
50 Bench Press, 135/95 lbs
Run, 800 m
35 Back Squats, 135/95 lbs
35 Bench Press, 135/95 lbs
Run, 800 m
20 Back Squats, 135/95 lbs
20 Bench Press, 135/95 lbs
2 Burpees

Partner WOD

For time:
Run, 800 m
50 Back Squats, 135/95 lbs
50 Bench Press, 135/95 lbs
Run, 800 m
35 Back Squats, 135/95 lbs
35 Bench Press, 135/95 lbs
Run, 800 m
20 Back Squats, 135/95 lbs
20 Bench Press, 135/95 lbs
2 Burpees

Partner WOD

5 rounds for time of:
50 Double Unders
25 Push Press, 35/25 kg

5 rounds for time of:
50 Double Unders
25 Push Press, 35/25 kg


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