Sebastian | weller TRAINING

4 RFT: Double Unders, Alternating Dumbbell Snatches and Parallel Air Squat Holds 2019/07/19
4 rounds for time of: 50 Double Unders 20 Alternating Dumbbell Snatches, 22.5/15 kg Parallel Air Squat Hold, 1 min *Parallel air squat hold, not more, not less! ;) **10 Burpee penalty for everytime you break the hold. ***Penalty Burpees have to be dome at the end of the wod.
HEAVY DAY 2019/07/17
Back Squat 3-3-3-3, using heaviest weight per set Thruster 3-3-3-3, using heaviest weight per set
FQ: Handstand Practice 2019/07/15
For quality: Handstand Practice, 20 mins
CrossFit Dresden Benchmark Nr.4, Beginner: 2019/07/15
Complete as many rounds as possible in 9 mins of: 90 Single Unders 7 Thrusters, 20/15 kg 5 Ring Rows
CrossFit Dresden Benchmark Nr.4, Intermediate: 2019/07/15
2 rounds for time of: 18 Row Calories 15 Thrusters, 30/25 kg 12 Pull-ups Substitute 12 AirBike Calories.