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WEEK Challenge

100 rope jumps
90 squats
800m rowing
60 push ups
70 sit ups
5 km cycling
40 pull ups
30 ground to over head (40 Kg)
20 toes to bar
1000 m running

time: 50'25"

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FIFTIES [50's]

50x burpees
100x swing kettlebell (16 Kg)
150x squats
Run 300m
150x squats
100x swing kettlebell (16 Kg)
50x burpees


time: 37'43''
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Swinging DIPS

| 8 DIPS ................................................... |
|................................................................. | 9' AMRAP
| 16 SWING W/ KB.................................. |


rounds: 7 + 8 DIPS
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TWENTY eight (28)

| 28 Cal. ROWING ............................................. |
| 28 SQUATS...................................................... |
| 28 PULL UPS ................................................... |
|............................................................................ | x 3
| 28 Cal. TREADMILL ........................................ |
| 28 JUMP BOX (9 heights)............................... |
| 28 FLOOR TO OVERHEAD W/ KB (16 Kg).... |

time: 29"42'
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2015.01.19 - Enrique's Burnout

|350m ROWING ............................................|
|25x TRX ROWING........................................|
|25x BURPEES...............................................|
|15x DEADLIFT............................................. | (91Kg)
|350m RUN....................................................|
|25x WALL BALL...........................................| (8Kg)
|50x SUMO SQUAT KB.................................| (12Kg)
|15x REVERSE LOUNGE AND PRESS DB ...|(15 Kg)


time: 12'50''
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2015.01.16 - fast eight TEAM WOD

|30x SQUAT ....................... |
|20x PSUH-UPS...................| 8' AMRAP
|10x KNEES TO ELBOWS...|


rounds: 4 + 30x SQUAT + 9 PUSH-UPS
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2015.01.15 - upside and lift

| HANDSTAND PUSH-UPS|
| ..........................................| x29 - x15 - x7
| DEAD LIFT........................|


time: 8'31'' (handstand push-ups with step / dead lift 71 Kg , 81 kg, 81Kg)
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2015.01.13 - Total Tabata

|TABATHA RUN.................|
|TABATHA SQUAT............|
|TABATHA PULL UPS.......|
|TABATHA PUSH UPS......|
|TABATHA SIT UPS..........|

- lowest values:
RUN: 17 Km/h
SQUAT: 22
PULL UPS: 5
PUSH UPS: 10
SIT UPS: 12

TOTAL: 66
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2015.01.09 - Tabata

| PUSH PRESS.. |
|...........................| tabata
| TOES TO BAR. |


- 20 x4 Push Press: 41 Kg
- 16 x4 Toes to bar
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2015.01.07 - Jumps and Bumps

|50x DOUBLE UNDERS.. |
|...............................................| x3
|25x BURPEES................ |

time: 10'17''
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