Donnerstag 23 November 2017

Stamina: 3 Rounds:
• 10x DB Burpee
• 10x Windshield Wiper T2B
• 14x Knee to Elbow Push up
Work Capacity: 5 Rounds
• 20x Wall Ball
• 15x Pull up
• 10x Burpees

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Mittwoch 22 November 2017

Strength:
Strict Press 5-3-3-1

Work Capacity:
20 min. AMRAP:

A) 12-9-6:
• BB Thruster
• Hand Release Push up
B) Row max Meters/Run max 100 m sprints
*Switch after partner finishes 21-15-9.

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Dienstag 21 November 2017

Stamina: 3 Rounds:
• 14x KB Windmills (7/side)
• 20x Alt. KB Front Rack Step up
• 20x Slam Band
Work Capacity: 12 min. AMRAP:
• 10x Deadlift (60/46)
• 10x Power Clean (60/46)
• 10 Shoulder to Overhead (60/46)

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Montag 20 November 2017

Strength :
Back Squat 5-3-3-1

Work Capacity:
• 20x Pull Up
• 25x KBS
• 40x Push Ups
• 25x KBS
• 80x Air Squats
• 25x KBS
• 100x Double Under
• 25 KBS

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Freitag 17 November 2017

Strength :
Sumo Deadlift 5-5-3-1 AHAP

Work Capacity:
6 Rounds for time (Time)
• 10x Power Clean (50/36)
• 10x Pull up
• 15x Wall Ball

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