26.2.20

Gymnastic Strength

3 Rounds

1- 10 Inverted Rows

2- 5 V-ups + 5 Toes to KB

3- Max effort hanging L-sit hold


Gymnastic Power

In teams of 4

100 strict pull-ups

every min. 5 synchro team push-ups

Time cap: 8 min.


Gymnastic Endurance

21-15-9

HSPU

*50 DU before every set


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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

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Photos: Joel Tillmann, Marcus Krauthausen, Karsten Schneider