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

Thursday Nov 8,2018

8/11/18


CONDITIONING: Reps
Warm Up

3 rondas: 250m run + 10 KB SWING + 5 Goblet Squat + 10 active hangs en pullup bar


A1. In a 6-minute window
800m Run
THEN AMRAP in the remaining time
15 Air squat
10 DB snatch, alternating @ 22.5/15kg  
5 Burpee box jump over

Recover for 4min before part A2

A2. In a 5-minute window
600m Run
THEN AMRAP in the remaining time
3 muscle up o 6 chest2bar/pullups
30 Double-unders/50simples

Recover for 4-minutes before part A3

A3. In a 4-minute window
400m Run
THEN AMRAP in the remaining time
9 Toes to bar
15 Wall ball @ 9/6kg  

CORE tabata Planks + v-situps

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