Most Recent Benchmark was MURPH on May 29,2017 (540 days ago)

Tuesday Nov 6,2018

6/11/18


Time
Warm  

8min AMRAP  

200m run + 10 active hang (colgados en la barra de pullups, activar hombros y separarse de la barra) + 10 push press con barra + 20 seg/lado plancha lateral  

POWER JERK

4,3,3,2,1 desc 2min y mantener la última rep en posició de recepción  

Gymnastic push
  

9 strict HSPU
rest 60s
6 strict HSPU
rest 45s  
3 strict HSPU
rest 30s
1 strict HSPU
rest 60s
15 kipping HSPU
rest 60s  
12 kipping HSPU
rest 45s
9 kipping HSPU
rest 30
6 kipping HSPU

Conditioning 3 RONDAS
CADA 3 mins
4 x bar muscle ups
7 x chest to bar pull ups
10 x pull ups
50 x double unders

*scalar reps y movimientos

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