A. “Test de Cooper” AMRAP 12′ – Run B. 3 Rounds: 10″ Hollow Hold 10 Hollow Rocks 10″ Hollow Hold 10 Hollow Rocks 30″ Hollow Hold Left Side 30″ Hollow Hold Right Side 30″ Plank Hold with Elbows Blocked 30″ Plank Hold 10 Hollow Rocks
For Time: 50 Row Cal 50 Box Jump Over 50 Good Morning (20/15kg) 50 WallBall Shots 50 HSPU 50 Wallball Shots 50 Good Morning (20/15kg) 50 Box Jump Over 50 Row Cal
AMRAP 4′ + BONUS TIME: 25 Toes to Bar 50 Double Unders 15 Squat Clean* * Si consigues terminarlo en 4′, se añaden otros 4′, restando dos reps de la cargada y aumentando el peso.
OHS 5-5-5-5-5 Front Squat 3-3-3-3-3 Back Squat 1-1-1-1-1
A. SKILLS: L-Sit 3 x 2′ Accumulated B. For Time: 100 Kb Swing (32/24kg) * * Every Time you Drop the Kb, perform 10 Pull Ups
A. STRENGTH: Push Press 3-3-3-3-3-3 B. 4 Rounds for Max Reps 1′ max Row Cal 1′ max Push Press (35/20kg) 1′ max Double Unders 1′ Rest
A. STRENGTH: Power Clean 20′ to reach your 1RM B. 15′ AMRAP: 5 Power Clean (70/42’5kg) 10 WallBall Shots (higher target) 20 Sit Ups
AMRAP 20′: 7’5 m Overhead Lunges (43/29kg) 8 Burpees Facing the Bar 7’5 m Overhead Lunges 8 Chest to Bar Pull Ups for Scaled: Front Racked Lunges (20/15kg) Burpees Facing the Bar FR Lunges Jumping Pull Ups
A. STRENGTH: Front Squat 5-5-5-5-5 B. 4 Rounds for Time: 400m Run 10 Front Squat (80/60kg) 15 Toes to Bar
For Max Reps, 7 intervals of 5 sets 30″ ON:30″ OFF: 1- Cal Row 2- Burpee Box Jump 3- Ring Row 4- Wallball Shots 5- Kb Swing (24/16kg)
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