Las 50 Malditas

For time sin limite:

50 Box jumps 24 (inch box)
50 Jumping pull-ups
50 Kettlebell swings 16kg
Walking Lunge 50 steps
50 Knees to elbows
50 Push press 20kg
50 Back extensions or 50 Good Mornings 20kg
50 Wall ball shots (9kg ball)
50 Burpees
50 Double unders

For time:

50 Back squats (135 / 95 lbs)
40 Pull-ups
30 Shoulder-to-overhead (135 / 95 lbs)
50 Front squats (85 / 65 lbs)
40 Pull-ups
30 Shoulder-to-overhead (85 / 65 lbs)
50 Overhead squats (65 / 45 lbs)
40 Pull-ups
30 Shoulder-to-overhead (65 / 45 lbs)

7 Rounds for time

7 handstand push ups
7 Thrusters 61/43kg
7 Knees to Elbows
7 Deadlift 111/77kg
7 Burpees
7 Kettlebells Swing 24/16kg
7 Pull Ups

21-15-9
95lb Thrusters
Pull-Ups

Metcon 1:

6000M Row - Time: 24:45

Metcon 2:

1-10, 2-9, 3-8, 4-7, 5-6, 6-5, 7-4, 8-3.....Hang Cleans, Pushups

Time - 12:30

4 miles + 4 hill repeats

7 rounds
400m run
115lbs squat

5 rds
5 pullups
10 pushups
15 squats

1K--4:10

Team Workout:

While one person runs 200m, the other three members on the team are stationed at one station below:

Burpee box jump overs

DB Snatch- Used a 20# DB

Double Unders- Slowly getting better

• Perform as many reps as possible in the time it takes for the person to run the 200m. Alternate on their return.

AMRAP 15min

5 minute AMRAP:

Squat clean (135 lbs)
Jerk