Most Recent Benchmark was MURPH on May 29,2017 (663 days ago)

Tuesday Mar 5,2019

5/03/19


CONDITIONING: Reps
Warm Up

2 x 10m paseo enanito  
2 x 10reps piernas alternas
2 x 10 reps de plancha a squat

Con barra, calentamiento snatch x 2 rondas de 2 reps (pull,muscle,hang power, push, OHS, balance, power y full)

EMOM Hang SNATCH 8min  
2reps @70-85%

WOD

A. 2 sets de 2 intervalos, alternando A1 / A2, descsndo 5 minutos entre los intervalos

A1. 4-minutos AMRAP
3 – 6 – 9 – 12 – 15
Thruster @ 43/30kg  
Chest to bar pull up
Bar facing burpee

Rest 3-minutes before A2

A2. Assault bike / ROW 4-minutos calorías

0% 0%

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