30/11/16
Metcon (4 Rounds for time)
4Rds
25/20 Cal. Row
– 1 min Rest b/t rds –
Metcon (4 Rounds for time)
4Rds
400 m Run
– 1 min Rest b/t rds –
Metcon (4 Rounds for time)
4Rds
80 DU
– 1 min Rest b/t rds –
Inicio / Archivo de noviembre 2016
Metcon (4 Rounds for time)
4Rds
25/20 Cal. Row
– 1 min Rest b/t rds –
Metcon (4 Rounds for time)
4Rds
400 m Run
– 1 min Rest b/t rds –
Metcon (4 Rounds for time)
4Rds
80 DU
– 1 min Rest b/t rds –
Snatch (1 Rep Max)
10 mins
Metcon (AMRAP – Rounds and Reps)
10’ Amrap
15 Box Jumps (60/50)
15 Kb swings (32/24)
Descansa 2’
Metcon (AMRAP – Rounds and Reps)
10’ Amrap
15 Sit ups
15 Deficit Push Ups (20/10)
Metcon (Time)
For Time:
27-21-15-9
Weighted Lunge Steps *(70/47,5)
T2B
* Each step counts as 1 Rep, Weight can be held in Front or Back rack position. *
Front Squat (1 Rep Max)
10′
Metcon (Time)
800m Run
50 DB Snatch (35/22,5)
50 GHD’s
400m Run (Backwards)
50 GHD’s
50 DB Snatch (35/22,5)
800m Run
Metcon (Time)
For Time:
30 Squat Snatches (52/38,5)
30 Muscle Ups
20 Squat Snatches (75/52)
20 Muscle Ups
10 Squat Snatches (93/60)
10 Muscle Ups
Metcon (Time)
” Gut Buster ”
For Time:
150 Abmat Sit Ups
1000m Run
150 Abmat Sit Ups
Metcon (Time)
For Time:
3-6-9-12-15-12-9-6-3
Deadlifts (142,5/102,5)
HSPU
*20′ Time Cap*
Metcon (AMRAP – Rounds and Reps)
14′ Amrap
7 OHS (70/47,5)
14 T2B
7 Bar Facing Burpees