in the RuhrstadtARENA

25.2.20

Snatch

0-6 mins:

2RM Touch and go

6-10 mins:

1RM

10-12 mins:

Max reps, 85% of 1RM

Functional Building

EMOM 6

5 Strict pull ups or C2B

Work

For time:

15 Clean and Jerks 50/ 35

15 Burpees OTB

15 T2B

12 Clean and Jerks 60/ 40

12 Burpees OTB

12 T2B

9 Clean and jerks 70/ 45

9 Burpees OTB

9 T2B

__________

Endurance

AMRAP 20

60 cal Ski/bike

70 DB Snatches

80 Air Squats

Max Burpees

5 min rest

AMRAP 20

60 cal Row

70 DB Clean and Jerk s/a

80 Push ups

Max Run

Recent Posts

25.7.20

Team Work In Teams of 4 Rotate every 4:00 min. for 48 min (4 rounds) 2 athletes working at a time except for the worm :) Station 1: Ski erg for cals Station 2: Rope Climbs for reps Station 3: Worm Squ

24.7.20

Strength 10 min. to complete: 6 x 3 Bench Press Skill Metcon 3 RFT 15 HSPU 15 KBS 24/ 16 TC, 10 min. Output In twos: Every 2:00 x 5 30 DB Thrusters Max cal. row

22.7.20

Gymnastic Skill EMOM 9 1- Hollow, arch, w/ accentuated lat pull 2- 8-10 Tempo Ring rows 3- 6-8 Jumping BMU Gymnastic Efficiency EMOM 8 Opt. 1: BMU Opt. 2: C2B Opt. 3: Pull-ups Power Endurance AMRAP 7