July 31, 2016

A:

1RM Thruster 

B:

Complete for time:

120 Slam Ball 20/15kg

on each minute:

5 pull ups 

July 28, 2016

A:

Shoulder press

2/3 75% 2/3 80%

B:

2 rounds

200m run

15 Toes to bar

20 Slam Ball 20/15kg

30 KB SDHP 24/16kg

40 Burpees

July 27, 2016

A:

Skill: HSPU 

Avanzados: HS walk

B:

AMRAP 15'

5 HSPU

20 Box jump 75/60cm

25 KB swing 24/16kg

July 26, 2016

A:

Front squat 

3/3 85%

B:

For time:

21 - 15 - 9

Push press 50/35kg

DB Clean 20/15kg

Plyo push ups

July 26, 2016

A:

"Karen"

150 wall ball 9/7kg

Time cap 12' 

B:

Por parejas

3 rounds

400m w/ ball

30 Pull ups

30 Power Snatch 4/30kg

30 Burpees over the bar

July 23, 2016

A:

Thruster

5 - 5 - 4 - 4 - 3 - 3 

Desde el rack

B:

"Fran"

21 - 15 - 9

Thruster

Pull ups

July 22, 2016

A:

Deadlift 4/4 80%

B:

EMOM 10'

5 Box jump 60/50cm

4 Deadlift 60/40kg

3 Push press 60/40kg

Rest 2'

EMOM 10'

10 Slam Ball 20/15kg

4 DB Clean & Jerk 20/15kg

July 21, 2016

A:

1 RM Box jump

B:

AMRAP 18'

30 KB swing 24/16kg

15 Pull ups

400m run

July 20, 2016

A:

Floor press

4/5 75%

B:

3 rounds

30" work / 30" rest

Thruster 45/30kg

Burpees

Toes to bar

DB Snatch 20/15kg

Score total reps

July 19, 2016

A:

Back squat

4/4 85%

B:

EMOM 20'

Min 1. 

10 Power Clean 60/40kg

Min 2. 

4 Man maker 20/15kg

Min 3. 

Max. Wall Ball 9/7kg

Min 4. 

Rest

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October 25, 2016

October 23, 2016

October 20, 2016

October 19, 2016

October 17, 2016

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