GRANADA

PLANTA DE ABAJO

A: WOD:

Benchmark/Se hará tanto la versión RX como la escalada. Podéis venir independientemente del nivel.

“Murph”

For Time:

1 mile Run

100 Pull-Ups

200 Push-Ups

300 Air Squats

1 mile Run

All with a Weight Vest, 9/6 Kg

How do you perform the «Murph» workout?

Start and end the workout with a mile Run. Partition the Pull-Ups, Push-Ups, and Squats as needed.

What is a good score for the «Murph» workout?

– Beginner: 63-71 minutes

– Intermediate: 47-58 minutes

– Advanced: 36-41 minutes

– Elite: <35 minutes

B: Stretch

MADRID

Atleta del Mes:

Yessenia Pérez

A: AMRAP 12 Min

10 Syncro DB C&J

10 Syncro Burpees over the DB

10 Syncro Situps con med ball

400 m Med ball Run

Rest  2 min

B: AMRAP 12 min YGIG

10 Db thrusters

10 Shuttle run

10 Push ups

C: Stretch