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Esdeveniments for abril 2018

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MRAP 5 Pull Up 10 Push Up 15 Air Squat

3 Sets 60 Squats 30 KNess to elbows 30 ring push up

Annie For Time 50-40-30-2 0-10 DU Sit Ups

FRAN

30

NICOLE  AMRAP 20′ 400m Run Max. reps. Pull Ups

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FOR TIME 4 SETS 400m Run 50 Squats

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NANCY FOR TIME 4 SETS 400m Run 50 OVH Squat

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EVA FOR TIME 5 SETS 800 Row 30 Swing KB 30 Pull Up

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3 SETS 400 Row 21 Clean & Jerk 12 Back Squat

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10 SET 1 min. – 1 min. rest Max Rep. Burpee Box Jump

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3 SETS 20 Box Jump 20 Chest Press 20 Deadlift 20 Clean & Jerk

AMRAP 20′ 10 OVH Squat 10 Chest to bar 10 Sit Up

21-15-9 Wallball (Heavy Weight) Turkish Get Up

30 Wall ball 30 Deadlift 30 Push Press 30 Burpee 30 Sit Up 300m Row 300m Run

15

2500 Row 21-15-9 Power Clean Push Press Sit Up

50 Air Squat 50 Chest Press 50 Pull up 50 Sit Up 500m Run 500m Row

EMOM 20’ 3 Pull Ups 3 Push Up 3 Pull Up

3 sets 20 Snatch 20 Pull Ups 20 Burpess

3000m Row 100 Sit Ups

21-15-9 Burpee Sit Up HSPU

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5 sets 20 Dead Lift 20 clean 20 pus jerk 20 back squat

Power Lifting Day 10 sets 10 Chest Press 10 Squat 10 Dead Lift

2000m run 20 HSPU 20 CTB 20 Box Jump 20 Pull Up 20 Sit up 1000m row

3 sets 30 DU 30 Burpee over the bar 300m row 30 clean and jerk

AMRAP 30’ 15 Pistol Squat 15 Swing KB 15 thruster

10’ Jump rope 10’ Row 10’ Run

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EMOM 20’ 5 Burpee 5 Clean

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SNATCH DAY 20  Domanian Dead Lift 20 Vertical row 20 back squat to finish 2 sets of 20 snatch max weight

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