4 km RUN
- road
3x 2:30MIN ON / 90s OFF
|
20 Wallballs |
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10 Hang Power Clean @60 |
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15 Wallballs |
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5 hang Power Snatch @50 |
5 ROUNDS FOR TIME:
|
60 DU´s |
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1 Leg less Rope Climb |
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2 Rope Climb |
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10m Yoke Carry @4x25kg |
TBA
TBA
TBA
TBA
TBA
4 km RUN
- road
3x 2:30MIN ON / 90s OFF
|
16 Wallballs @6 |
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8 Hang Power Clean @35 |
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12 Wallballs |
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|
4 hang Power Snatch @30 |
5 ROUNDS FOR TIME:
|
60 DU´s |
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|
2 Rope Climb |
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|
10m Yoke Carry @4x12,5kg |
TBA
TBA
TBA
TBA
TBA
4 km RUN
- road
3x 2:30MIN ON / 90s OFF
|
16 Synchro Wallballs @4/6 |
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|
8 Syn.hang power Clean@25/40 |
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12 Synchro Wallballs |
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|
4 Syn.hang power Snatch @25/40 |
Amrap 15´
|
30 DU´s / 60 SU´s |
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|
10 Ring knee rises |
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10m/20m Yoke Carry @4x7,5 |
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|
8 burpees broad jump |
Chipper/For Time/ TC: 10´
|
60 cals Row (Split) |
|
|
30 synchro medball situps @ 4/6 |
|
|
15 synchro dDB S2OH |
|
|
40 dDB box step ups (split) 2x10/2x15 |
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|
20 synchro medball situps |
|
|
10 synchro devill press |
4 km RUN
- road
3x 2:30MIN ON / 90s OFF
|
16 Synchro Wallballs @6/9 |
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|
8 Syn.hang power Clean@30/50 |
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|
12 Synchro Wallballs |
||||||
|
4 Syn.hang power Snatch @30/50 |
Amrap 15´
|
60 DU´s |
||||||
|
2 Rope Climbs |
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|
10/20m Yoke Carry @4x15 |
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|
8 burpee broad jumps |
TBA
TBA
TBA
TBA
TBA