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SUFFERING
10 Minutes to find 1RM Front Squat
“Filthy 50”
For time:
50 Box Jumps (24/20)
50 Jumping Pull-ups
50 Kettlebell Swings (16/12kg)
50 Steps Walking Lunge
50 Knees To Elbows
50 Push Press (20/15kg)
50 Back Extensions
50 Wall Ball Shots (9/6kg)
50 Burpees
50 Double Unders
ADVANCED SUFFERING
A.
Three sets for times of:
12 Ring Dips
12 Alternating Pistols with 24/16 kg Kettlebell
30 Double-Unders
6 Strict Handstand Push-Ups
Rest 1 min between sets
B.
Complete as many rounds and reps as possible in 12 minutes of:
5 Power Snatches (60/40 kg)
10 Toes to Bar
15 Box Jump-Overs (24″/20″)
Rest 8 minutes, and when the clock hits 20:00, performthe following…
C.
Complete as many rounds and reps as possible in 6 minutes of:
10 Shoulder to Overhead (60/40 kg)
10 Back Squats (60/40 kg)
10 Burpees Over the Barbell
D.
Team of 2:
6RFT: (each Partner does 3 rounds alternating)
Row 250m
1 Legless Rope Climb
SKILLS
Skills: Rope Climb Technique/HS Hold/Roll ToCandlestick
WOD: 3 Rounds for max reps/calories
2 Minutes of Rowing
2 Minutes of Russian KB Swings (24/16kg)
2 Minutes of Strict Pull Ups
GEWICHTHEBEN
Reißen WKÜ
