squat
10’ running drills
Then
“FRANKENCHIPPER”
500m row
400m run
21 kb swing 24/16 kg
12 pull-ups
50 thrusters 20kg
3 rounds cindy (5 pull-ups,10 push ups, 15 squat)
30 box jump
21 handstand push-ups
30 knees to elbow
30 double unders
For time
“La suerte no es más que la habilidad de aprovechar las ocasiones favorables.” Orison Swett Marden
1 junio, 2018
10’ running drills Then “FRANKENCHIPPER” 500m row 400m run 21 kb swing 24/16 kg 12 pull-ups 50 thrusters 20kg 3 rounds cindy (5 pull-ups,10 push ups, 15 squat) 30 box jump 21 handstand push-ups 30 knees to elbow 30 double […]
31 mayo, 2018
“Bring Sally Up” Paused Squat Challenge CHALLENGE: to the song “Bring Sally Up” by Moby w/ a 135# barbell on back. Squat on “Bring Sally Down” Stand on “Bring Sally Up” The song is FLower by Moby. All this amounts […]
6 febrero, 2018
WOD 6 de Febrero de 2018 Weightlifting WOD Take 15 minutes to build a heavy power clean & jerk. then Metcon WOD In 7 minutes: 600/500 m row. Max rounds of: 5 chest to bar 10 sit-up 15 Air squat Rest […]
18 noviembre, 2017
Hero WOD – Sábado 18.11.2017 “Emily” 10 rounds for time: 30 double-unders 15 pull-ups 30 squats 100-meter sprint Rest 2 minutes Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an […]
4 noviembre, 2017
Hero WOD – Sábado 04.11.2017 “Loredo” 6 rounds for time of: 24 squats 24 push-ups 24 walking-lunge steps Run 400 meters U.S. Army Staff Sgt. Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, […]