Si no vienes disfrazado empiezas en el grupo 1. Si vienes disfrazado empiezas en el grupo 2
Run 800m
20 Double Unders
40 Air Squats
60 Sit-ups
40 Push-ups
20 Pull-ups
Run 400m
Os contaremos el desarrollo en el BOX. NO FALTÉIS !!
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 42,5 / 30
Metcon (Time)
For Time:
1000 M Run
50 KB Swings (32/24)
50 Situps
100 Double Unders
500 M Run
30 KB Swings (32/24)
30 Situps
60 Double Unders
250 M Run
10 KB Swings (32/24)
10 Situps
20 Double Unders
Metcon (Time)
3 rds
30 Stick sit ups
30 Box Jump Overs (60/50)
30 Floor Press (60/42,5)
Dead- Stop Front Squats (Heavy single 1.1.1.1.1)
Metcon (AMRAP – Rounds and Reps)
10 min Amrap
5-10-15-20-25-30. . . . .
Wall Ball (9/6)
Chest to Bar Pull Ups
*Perform a set every 1:15 *
For Time:
400m Run
50 Deadlifts (42,5/30)
50 Hang Power Cleans (42,5/30)
50 Front Squats (42,5/30)
50 Push Press (42,5/30)
400m Run
J.T. (Time)
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
Hang Power Clean (7×2 @75% of 1RM)
*Perform a set every 1:30*