Skill/Strength: Skin the cat

Then,

4 Rounds

12 Barbell Roll Outs (40/25)
12 Thrusters (40/25)
12 Lunges (40/25)
200m Run

Rest 1 min between rounds

3 rounds for time:

800 m Run
10 Hang Powers Cleans (60/40kg)
50 Sit Ups
50 Squats

Starting Saturday 18 January, you can order from a special Paleo menu at China Garden, Königstraße 17 70173 Stuttgart. Delicious food, cooked in coconut oil, with no sugar, no grains, no MSG, and no soy. Download the menu here:

Find them here:

Guten Appetit!

Benchmark Friday

"Mary"

AMRAP 20 Minutes
5 Handstand push-ups
10 1-legged squats
15 Pull-ups

Bench Press
5-5-5-5-5

Then, 

4 rounds for reps, 1 minute each station

Pull Ups
Bent Over Rows (40/30kg)
Goblet Squats (20/12kg)
Push Ups
Rest

Front Squat
6-6-6-6-6

Then, 

5 Rounds for Time

5 KB Clean and Presses Right (20/12)
5 KB Clean and Presses Left (20/12)
5 Ring Push Ups
10 Box Step Ups (20/12)

Skill/Strength: Snatch Balance

Then, 

5 rounds of 2 minutes working and 1 minute resting

AMRAP
5 Jump Squats (16/24)
5 Ring Dips
5 Handstand Push Ups

Strict Press
6-6-6-6-6

Then, 

AMRAP 20 min
10 Man Makers (7.5/12kg)
15 AbMat Sit Ups
30 Double Unders

Parking lot Yoke Carries

Then, 

"Two Angry Birds"

In teams of two (with one partner working at a time), complete:

50 Pull Ups
100 Jump Squats (28/20)
200 Meter run (together)
300 Double Unders
200 Meter run (together)
100 Sit ups
50 Push Ups

The first Kettlebell Competition Club convenes at 13:00. Join us for some swings, cleans, and snatches! 

Benchmark Friday!

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".