A)SWOD
DEADLIFT [email protected]%
B)GYMNASTIC TEST
-MAX PULLUPS UNBROKEN
-MAX HSPU UNBROKEN
-MAX. TOES TO BAR UNBROKEN
-2 MIN MAX. DOUBLE UNDERS.
C)CONDITIONING
AMRAP 12:
200 M RUN
20 WALLBALLS
16 DB SNATCH(22,5/15)
12 TOES TO BAR
Clase GRATUITA
A)SWOD
DEADLIFT [email protected]%
B)GYMNASTIC TEST
-MAX PULLUPS UNBROKEN
-MAX HSPU UNBROKEN
-MAX. TOES TO BAR UNBROKEN
-2 MIN MAX. DOUBLE UNDERS.
C)CONDITIONING
AMRAP 12:
200 M RUN
20 WALLBALLS
16 DB SNATCH(22,5/15)
12 TOES TO BAR
A)SWOD
JUMP SQUAT [email protected]% OF BACK SQUAT
WORK FOR FRONT SQUAT 1 RM
B)CONDITIONING
AMRAP 4
8 HANG SQUAT CLEAN(60/40)
8 BOX JUMPS(60/50)
2 MIN REST THEN…
AMRAP 4
8 FRONT SQUAT(60/40)
8 HSPU
2 MIN REST THEN…
AMRAP 4:
5 PULLUPS
10 BURPEES
15 KB SWING(24/16)
A)CONDITIONING
“MURPH”
FOR TIME:
1 MILE RUN
100 PULLUPS
200 PUSHUPS
300 AIR SQUAT
1 MILE RUN
*USE BODY ARMOUR OR 20 LB.WEIGHTED VEST FOR RX
-RESPECT THE WOD, RESPECT YOUR PARTNERS.BE CAREFUL WITH THE STANDARDS.
-DON BREAK THE MURPH. MURPH IS A MENTAL TOUGHNESS TEST. THE MURPH BROKEN IS ANOTHER WOD.
-FORGET THE CLOCK & ENJOY THE PAIN
A)SWOD
BACK SQUAT [email protected]%
PUSH PRESS [email protected]%
B)CONDITIONING
“JONESWORTHY”
AIR SQUAT 80 64 48 32 24 12
KB SWING(24/16) 40 32 24 16 12 6
STRICT PULLUPS 20 16 12 8 6 3
A)OLY
EVERY 90″ FOR 12′
3 POSITION SNATCH
1-60%
2-3 65%
4-5 70%
6-7-8 75%
B)SWOD
FRONT SQUAT [email protected]%
C)CONDITIONING
“FRAN”
21-15-9
THRUSTERS(42,5/30)
PULLUPS
