Author: The Black Book

Weighted Pull-up
5-5-5-5-5

Complete as many rounds and reps as possible in 7 minutes of:
5 Burpees
10 Toes to bar
15 Kb Swings 32/24

Back Squat
5-5-5-3-3

5 Rounds:
10 Power Snatch 35/25
15 Back Extension
20 Sit-up

Shoulder Press
5-5-5-5-5

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls 20/14
90 Double-unders
30 Muscle-ups

Hyvää uutta vuotta!

Suuri kiitos menneestä vuodesta. On ollut mahtavaa viettää teidän kanssanne tämä vuosi. Tavoitteena on kuten ennenkin, tehdä ensi vuodesta vielä hienompi.

-RCFT Valmentajat

Yläsali normaalisti auki.

Compare

Back Squat
5-5-5-5-5

For time:
750m Row
then,
3 Rounds:
21 Air Squat
7 Push Jerk 60/45

Back Squat
5-5-5-3-3

Tag team WOD
4 rounds for time:

25 Wall Balls 20/14
10 Power Clean 60/45

Rest as partner goes for a round

Hang Power Snatch
Find 5 RM

For time:
30-25-20-15-10
Kb Swing 24/16
50-40-30-20-10
Double-under

Merry X-mas!

12 -steps of Christmas

1 Clean 60/45
2 Jerk 60/45
3 Front squat 60/45
4 Deadlift 60/45
5 Handstand Push-up
6 Pistol Squat
7 Pull-up
8 Toes to bar
9 Wallball 20/14
10 Kb Swing 32/24
11 Sit-ups
12 Burpees

Back Squat
5-5-5-5-5

5 Rounds:

10 Thruster 42,5/30
10 Pull-up
Rest 1 min