July 2016 - RCF NuernbergRCF Nuernberg


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Every 1:30 for 36 mins, alternating between:

Row Calories

Thruster

Rest 1:30

Bettina and Philipp’s WEDDING WOD!

Complete as many rounds as possible in 29 mins of:

34 Toes-to-bars

6 Power Cleans

800 m Run

16 Deadlifts

ROW: 1000, 750, 500, 250

Rest same about as row.

—-THEN—-

Interval Hell!

24 Cal Assault Bike

24 DB Snatch (45/35) (2min Cap)

—Rest 3 Minutes—

20 Cal Assault Bike (1:45 Cap)

20 DB Snatch

—-Rest 3 Minutes—-

16 Cal Assault Bike (1:30 Cap)

16 DB Snatch

—-Rest 3 Minutes—-

10 Cal Assault Bike (1:00 Cap)

10 DB Snatch

Deadlilft

3-3-3-3-3

In 20 minutes build to a heavy triple.

12 Minuute EMOM

1st minute – 5 Deadlift

2nd minute – 10 Strict Chin-Ups

3 RFT of:

500m Row

40 KB Swings (American 32/24)

30 GHD Sit-ups

4 rounds for time of:

Run, 600 m

25 Overhead Squats, 140/95 lbs

“JERRY”

1 Mile Rune

2000 Meter Row

1 Mile Run

“Death By Burpees”

4 rounds for time of:

20 Toes-to-bars

40 Thrusters, 20/15 kg

80 Double Unders

FRONT SQUAT

5-5-5-3-3-3-1-1-1


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