August 2016 - RCF NuernbergRCF Nuernberg


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For distance:

Row, 45 mins

After every 500m row do 5 high box jump and 10 kettlebell swing (32/24)

 

For time:

Row, 500 m

40 Air Squats

30 AbMat Sit-ups

20 Push-ups

10 Pull-ups

For time:

21 Dumbbell Thrusters

Run, 400 m

18 Dumbbell Thrusters

Run, 400 m

15 Dumbbell Thrusters

Run, 400 m

 

 

For Time:

10 Power Cleans (85/65)

9 Muscle-Ups

20 Power Cleans (75/55)

7 Muscle-Ups

30 Power Cleans (65/45)

5 Muscle-Ups

4 rounds for time of:

Assault Bike Calories, 3 mins

Hang From Pull Up Bar, 1:30

L Sit Hold, 45 secs

Rest 3 mins

23 Aug 2016

Fran

21-15-9 reps, for time of:

Thruster, 95/65 lbs

Pull-up

Happy Birthday Ginger!!!!

3 rounds for time of:

20 Row (calories)s

20 Wall Balls

and right into:

3 rounds for time of:

20 Row Calories

20 Kettlebell Swings, 24/16 kg

45-30-15 reps, for time of:
Bench Press, 60/40 kg
Power Clean, 60/40 kg

For time:
Run, 400 m
80 Dead Ball Over The Shoulders
400 Double Unders
60 Keg Overhead Squats
keg carry, 400 m
40 Pull-ups
40 Assault Bike Calories

 

As a team of 4 people

5 rounds for time of:
3 Back Squats
20 GHD Sit-ups

 

Not for time


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