November 2016 - RCF NuernbergRCF Nuernberg


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For time:

100 Double Unders

3 Rounds Of Cindies

50 Bumper Plate Ground To Overheads, 20/15 kg

2 Rounds Of Cindies

50 One Arm Dumbbell Snatch (Alternating)s

1 Round Of Cindy

12 minute AMRAP of:

6 Strict Pull-ups

12 Ring Dips

18 GHD Sit-ups

—–then—–

6x500m ROW

1 minute rest between rounds

World ThrowDown WOD#2

10 Rounds For Time of:

10 Box Jumps

20 Burpees

40 Double Unders

In teams of 2, You-Go-I-Go, Style

WORLD THROWDOWN WOD#2

10 Rounds For Time Of:

10 Box Jumps

20 Burpees

40 Double Unders

In teams of 2, you-go-I-go (5 rounds each)

1 Rep Max Shoulder Press

——then—–

10 Rounds of 30/30

Assault Bike/Rest

40 min EMOM

1st minute Max Cal Row

2nd minute Max Cal SkiErg

3rd Minute Max Cal Assault Bike

4th Minute Max Slam Ball (20/16)

5th Minute Rest

All Done at 85% effort

Three Rounds For Time of:

15 Hang Power Cleans (60/45)

15 Burpees

——Rest 5 minutes——-

REPEAT

3 rounds for time of:

30 Row Calories

30 Box Jump Overs

30 Toes-to-bars

30 Push Press, 45/35 kg

“World ThrowDown WOD#1”

For time:

30 Snatches, 40/25 kg (20/15)

30 Pull-ups     (Jumping)

30 Thrusters, 50/30 lbs   (40/25)

30 Bar Facing Burpees

30 Clean & Jerks, 60/40 kg    (50/30)

30 Bar Facing Burpees

30 Thrusters, 50/30 kg     (40/25)

30 Pull-ups      (Jumping)

30 Snatches, 40/25 kg    (20/15)

Done in mixed pairs, you-go-I-go

5 rounds for time of:

21 Wall Balls

15 Burpees

9 Deadlifts, 100/70 kg


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