+49 211 989 600 44
Office-Time Mo.-Fr. 09-18 Uhr
SUFFERING
A) Every 90 sec for 15 min: 1 Snatch + 1 Hang Snatch + 1 Overhead Squat
B) EMOM 6: Odd: Strict Pull Ups / Even: Strict Ring Dips
C) EMOM 6: Odd Top of Pull Up Hold / Even: Bottom of Ring Dip Hold
D) 3 RFT: 50 Double Unders – 25 Toes To Bar – 10 Clean and Jerks (60/40kg)
ADVANCED
A) Handstand walk practice
B) “31 Heroes”
Teams of 2 complete AMRAP 31:
8 Thrusters (70/45kg)
6 Rope Climbs
11 Box Jumps 30/24
One athlete works on the triplet at a time while the second athlete completes a 400m run w/Medball (14/9kg). Once the run is done, the athletes switch roles and continue the AMRAP where with first athlete left off.
SKILLS
A) Handstand / HS walk practice
B) AMRAP 14: 4 Strict Pull Ups – 8 Dips – 12 V-Ups
