ENTO 130331D Palma de Mallorca

Dominadas lastradas 5xfallo

"NUTTS" por tiempo
- 10 handstand push ups
- 15 peso muerto 250 / 175 Lb
- 25 saltos cajón
- 50 dominadas
- 100 wall ball 20 / 14 Lb
- 500 saltos de comba
- correr 400 m con disco

"CECI"
- 10 H.S.P.U.
- 40 abdominales
- 10 dominadas
- 40 abdominales con peso 10 K
- 10 peso muerto
- 40 fondos
- 3000 remo

ENTO 130330S Palma de Mallorca

WORKOUT 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar...
This is a timed workout. If you complete the
round of 18, go on to 21. If you complete
21, go on to 24, etc.

Men Includes Masters Men - up to 54 years old

Clean and jerk (61 kg)
Toes-to-bar
Women Includes Masters Women

up to 54 years old

Clean and jerk (43 kg)
Toes-to-bar

ENTO 130329V Palma de Mallorca

ALFA
Por tiempo, 5 rondas:
- 10 wallballs @ 9K/5K
- correr 900 m con balón @ 9K/5K
CAP 40'

BRAVO
Por tiempo, 4 rondas: 
- 5 muscle-up
- 10 HSPU - fondos invertidos

WORKOUT 13.4


Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar...
This is a timed workout. If you complete the
round of 18, go on to 21. If you complete
21, go on to 24, etc.

Men Includes Masters Men - up to 54 years old

Clean and jerk (61 kg)
Toes-to-bar
Women Includes Masters Women

up to 54 years old

Clean and jerk (43 kg)
Toes-to-bar

ENTO 130328J Palma de Mallorca

ALFA
"NASTY GIRLS"
3 rondas por tiempo:
- 50 air squat
- 7 muscle-up
- 10 hang power clean @ 62,5 K

BRAVO
Press de banca 5x5

CHARLIE
Por tiempo, 5 rondas:
- correr 400 m / remar 300 m
- 10 hang power clean
- 10 dominadas

ENTO 130327X Palma de Mallorca

ALFA

T.R.C.P. en 20':

• 7 H.S.P.U 
• 7 fondos en anillas
• 7 fondos normales o tijeras con KB 16/24

BRAVO

1' voltereta + salto

1' salto a cajón

1' vela + salto

1' posición neutra

1' remo invertido

CHARLIE

"EVA" o "MURPH"

Eva: 5 rondas por tiempo

- correr 800 m

- 30 balanceos

- 30 dominadas

Muph: 

1000 m run

100 dominadas

200 fondos

300 sentadillas

1600 run

40 minutos

DELTA

GYMNASTICS 2-3-13

20-15-10-5

Por tiempo

Peso muerto

Handstand walk meters or 3:1 shoulder taps (thomas touches)

60-45-30-15

GYMNASTICS

Max # de rondas que puedas en 25'

1,2,3,4,...

1. correr 400 m

- caminar por pared en handstand 10" + fondo con palmada

- sentadilla con salto balón medicinal

- invertido en anillas

- limpia parabrisas

TANGO

"LINDA"

10,9,8,7,6,...

Peso muerto

Press de banca

Clean

ENTO 130326M Palma de Mallorca

ALFA

Clean-cargada

5-5-5-5-4-3-2-1

"FRAN"

Por tiempo, 21, 15 y 9:

- Thrusters - empujones

- Dominadas

BRAVO

15' T.R.C.P.:

- 7 H.S.P.U

- 7 tijeras - lunges

- 7 ring dips

GYMNASTICS

16 min get as high in reps as possible...

- 1 x run 400 m to start

- wall hanstand hold 

CHARLIE
T.R.C.P. en 20' de:
- remar 200 m 
- front squat 60 K / 50 K
- 13 doms barra gorda

DELTA
T.R.C.P. en 30' de:
- correr 900 m / remar 600 m
- 30 balanceos
- 12 dominadas