10-14 NOV
A. WARM UP
2 Sets of
100m Run
3 Floor Rope Climb
20 Shoulder Taps
10 Push Ups
B. ON THE RUNNING CLOCK
00:00-15:00 (Push & Pull)
10 Rounds of
7-4 Strict HSPU
1 Legless Rope Climb
100m Run
Rest 2´
17:00-32:00
10 Rounds of
7,5m HSW (2 Wall Walk)
10 Toes to Bar
100m Run
«TEAM OF 3» 40´
Round 1
Sync 50 Wall Ball 12/9 (x2) – 50 Thuster 43/30
100 Cal Bike Erg- Ski Erg
Round 2
Sync 40 Wall Ball 12/9 (2) – 40 Thuster 43/30
75 Cal Bike Erg- Ski Erg (2)
25 Burpees (1)
Round 3
Sync 30 Wall Ball 12/9 (2) – 30 Thuster 43/30
50 Cal Bike Erg- Ski Erg (2)
50 Burpees (1)
Round 4
Sync 20 Wall Ball 12/9 (2) – 20 Thuster 43/30
25 Cal Bike Erg- Ski Erg (2)
75 Burpees (1)
Round 5
Sync 10 Wall Ball 12/9 (2) – 10 Thuster 43/30
100 Burpees (1)
A. BODYBUILDING 20´
5 Sets of
8 Barbell Bench press
30″ Rest
12 lateral Fights (Dual Db)
30″ Rest
16 heavy Db Renegade Row (8-8)
1:30´Rest
B. METCON 15´CAP
6 Rounds of
6 Dual Db Devil Press
12 Dual Db STOH
6-3 Bar Muscle Ups (Box MNU-2x PullUps)
Rest 1´
2 x 22,5/15
INSTALACIONES
