Most Recent Benchmark was MURPH on May 29,2017 (604 days ago)

Thursday Jan 3,2019

3/01/19


CONDITIONING: Time
Warm Up

3 rondas: 5 worms + 20 seg Handstand HOlD + 10 ground to OH con disco

A) Press Conditioning

4 min AMRAP

9 Shoulder to OH 40/30kg
30 Double Unders
9 HSPU

2min descanso

4 min AMRAP

6 Shoulder to OH 60/40KG
30 Double Unders
6 Strict HSPU

2min descanso

4 min AMRAP

3 Shoulder to OH 70/50kg
30 Double Unders
3 Deficit Hspu

*escalar HSPU  a pushups (1a ronda), a hspu en cajón (2a ronda y 3a ronda)

WOD

AMRAP 12min

500m row/run
10 devil press con mancuernas
10 box step over con mancuernas

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