Monthly Archives: July 2019

  RX Wilhelm Tell Workout – For time:   3 Rounds of: 50 double unders 20 DB snatch 30/20kg, alternating   THEN 10 – 8 – 6 thruster 60/40kg chest to bar pull up   THEN 200m farmers walk with DB 30/20kg & KB 32/24kg…

  gewichtheben 15 ramp up rounds of 1 hang squat clean + 1 front squat, start at 55% timecap 15’ ausdauer 6 rounds of 16 kcal ski erg 6 devil presses 16 double dumbbell front rack lunges timecap 2:10, rest 1’

  gymnastics 6 rounds total of 1 pegboard ascent 14 box jump overs (61cm/51cm) timecap 1’, rest 1’ ausdauer amrap20’ 12 toes to bar 12 alternating pistols 12 push jerks (40kg/30kg) 400m run estimated rounds: 6

  gymnastics 30 kipping ring muscle ups timecap 5’ kraft 5 rounds of 4 deadlifts, start at 82.5% 12 push ups timecap 10’ ausdauer emom12’ rotating through 16/15 kcal bike 8/8 kettlebell muscle snatches 16 ghd sit ups

  gewichtheben 15×1 ramp up power snatches, start at 60% timecap 15’ ausdauer for time 50 box jumps (76cm/61cm) 50 power cleans (60kg/40kg) 50 double kettlebell overhead squats (16kg/12kg) timecap 10’

  gymnastics 15 strict ring muscle ups timecap 5’ ausdauer for time 50/45 kcal ski erg 50 double dumbbell thrusters (15kg/10kg) 50/45 kcal row 50 alternating dumbbell squat snatches (15kg/10kg) 50/45 kcal bike 100 ab mat sit ups timecap 19’

  kraft 6×3 deadlifts, start at 80% timecap 11’ ausdauer 6 rounds of 15/14 kcal bike 6 strict hand stand push ups 3 rope climbs 50 double unders timecap 2:30, rest 2’

  gewichtheben 8×2 split jerks. start at 70% timecap 10’ kraft 5 rounds of 9 ring rows 4 bench presses timecap 10’ ausdauer 4 rounds for time of 13 toes to bar 200m run timecap 8’

  kraft 5×5 back squats, start at 75% timecap 11’ ausdauer 5 rounds for time of 15 ghd sit ups 10 double dumbbell overhead squats (15kg/10kg) 5 lengths sled push (75kg/50kg) timecap 11’

  gymnastics emom10’ alternating between 8 strict p-bar dips 8 strict pull ups ausdauer amrap15’ 15 devil presses (10kg/7.5kg) 15/14 kcal ski erg estimated rounds: 6