Most Recent Benchmark was MURPH on May 29,2017 (632 days ago)

Tuesday Jan 29,2019

29/01/19


CONDITIONING: Time
Warm Up

AMRAP 8min: 3 worms + 10 KB swing + 30 simples comba + 10 air squat.

WOD - intervalos -

A1 + A2 + A1 + A2

A1 AMRAP 3min

3 – 6 – 9 – 12 – 15 etc.
Deadlift @ 70/47.5kg  
Handstand push up
Box jump over

2min DESCANSO

A2 AMRAP 3min

1 – 2 – 3 – 4 – 5 etc. Hang (squat) clean @ 70/47.5kg  
1 – 2 – 3 – 4 – 5 etc. Push jerk
2 – 4 – 6 – 8 – 10 etc. Bar facing burpees

4min DESCANSO

AUXILIARES

10 reps GOBLET SQUAT PESADO (5seg bajada, subir rapido, 2seg arriba)
10 reps GOBLET SQUAT PESADO+ (3seg bajada, subir rapido, 2seg arriba)
10 reps GOBLET SQUAT PESADO++ (sin tempo)

3 rondas con 2min de recuperación

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