16.12
“Karabell”
10 Rounds:
3 Snatches 61/40kg
15 Wall Ball 20/14″
17.12
“Arnie”
For Time:
21 Turkisch Get-Ups,right arm 32/24kg
50 KB Swings 32/24kg
21 Turkisch Get-Ups,left arm 32/24kg
50 KB Swings 32/24kg
21 Turkisch Get-Ups,right arm 32/24kg
50 KB Swings 32/24kg
21 Turkisch Get-Ups,left arm 32/24kg
18.12
“Bell”
3 Rounds for time:
21 Deadlifts 84/61kg
15 Pull-Ups
9 Front Squats 84/61kg
19.12
“31 Heroes”
AMRAP with a partner in 31 Min:
8 Thrusters 70/48kg
6 Rope Climbs
11 Box Jumps 30/24″
20.12
“Metcon”
For time:
21-15-9
Cal.Row
Thrusters 43/30 kilo
Direct into…..
15-12-9
Double Unders x10
Hang Squat Cleans 43/30 kilo
Direct into……
12-9-6
Over the bar burpees
Overhead Squats 43/30 kilo
21.12
“Georgie”
AMRAP in 21 Min.
7 Burpees
11 Push-Ups
22 KB Swings 24/16 kilo
Buy in: 65 Sit-Ups
Total score is number of rounds and reps completed incl. the sit ups.
22.12
“Devil of Ramadi V2”
4 Rounds with a partner for time:
8 Man Makers 22,5/15 kilo – Plank Hold
20 Deadlifts 125/93 kilo – Wall Sit
24 One-Arm Dumbbell Thrusters 22,5/15 kilo – Scissor Kicks
Cash Out:
500 Double unders
