Early morning I worked on kipping pullup technique and snatches with CF-HD trainer, Johann
WOD for after an 8 hour flight
Thanks to CF-KOP:
102 Burpees
102 KB Swings (40#)
102 Push Press (45#)
102 Sit-ups
102 Back Extensions
102M Sprint
38:30 mins
Last WOD at CF-Heidelberg
(Many thanks Johann and Gregor)
10-9-8-7-6-5-4-3-2-1:
Deadlifts 120#
Each turn:
100 m run
10 toes to bar
Time: 24:04
WOD as guest of CF Heidelberg
3 rounds for time of
– 10 snatches
– 15 jackknives
RX: 6:16
At CrossFit This Week
5 Rounds of:
5 – Sumo-deadlift High Pull
10 – Push Jerk
15 – Overhead Squat
HOTEL WOD
For time:
– 100 Jumping Jacks
– 75 Air Squats
– 50 Pushups
– 25 Burpees
Enjoying the hospitality of CF Heidelberg.
NICOLE
10 min AMRAP:
400 m sprint
Max Pullup
BONUS
+ 3 rounds of max rep handstand pushups
+ cashout max rep GHD situps
