• KELLY LOVES BASTARDS BURPEES

  Urban Box

  Jun 16, 2018

    5 Rounds 400 m run 30 Bastard Burpees 30 Wallball “5 Round Helen” 5 Rounds 400 m run 21 KB Swing 12 Pull ups “Nancy” 5 Rounds 400 m run 15 OH Squat Bonus: “Durante Core” 5 Rounds 10 Hollow Rocks 10 V-Ups 10 Tuck Ups 10” Hollow Hold

• “ENDURANCE”

  Urban Box

  May 12, 2018

  Wod 1 Max reps in 20’ 0-2 Partner A Hand stand Push ups 2-4 Partner B 4-6 A Double Unders 6-8 B 8-10 A Goblet Squat (24/16) 10-12 B 12-14 A Double Unders 14-16 B 16-18 A Hand Stand Push Ups 18-20 B Wod 2 Muramoto Variation (pairs) 34’ AMRAP 100 burpee over partner...

• “ENDURANCE”

  Urban Box

  Abr 28, 2018

  Tabata (2’brest b/tabata) 1. DU 2. Mountain Climbers 3. Row 4. Burpees 5. Plank 6. Skierg/ AB WOD 1600 MRUN 50 WALL BALL SHOTS (9/6 KG) 50 KB SWINGS (24/16 KG) 50 KNEES TO ELBOWS 50 JUMPING ALTERNATING LUNGES, 50 STEPS 50 SIT UPS 800 m Run 25 WAL BALL 25 KB SWINGS 25...

• “ENDURANCE”

  Urban Box

  Abr 21, 2018

  KETTLEBELL HELL 4 RD (increasing weight) 10 Double KB clean 10 m FR carry 10 Double KB STOH 10 m FR carry 10 FR Lunges 10 m FR carry 10 FR Squat 3’ Rest Between Rd *If you have to break the Round, 10 burpees ** Increase weight each Round, Start with 12/8 “180413”...

• “ENDURANCE”

  Urban Box

  Abr 7, 2018

  Tabata MetConCore WOD 5 Rounds 400 meters Run 30 Push ups 15 Pull ups 30 Wall Ball Tabata (MetConCore) 1 Tabata of each exercise, 1’rest between Tabatas Row Reverse crunch Assault/Skierg Oblique Row Plank Assault/Skierg Back extensions

• “ENDURANCE”

  Urban Box

  Mar 17, 2018

  AMRAP 15’ 21-15-9 DB Snatch DB Clean DB Push Press AMRAP 15’ 21-15-9 Pull Ups Push ups Sit ups WOD 5 rounds 22 Kb swing 22 squat tuck jump 400 m run 22 Burpees 22 Wall ball

• “ENDURANCE”

  Urban Box

  Feb 10, 2018

  1600 run 1 DB Snatch 22,5/15 2 Burpees 3 DB Clean (alternatives) 4 Box Jumps 5 Goblet Squat 6 Toes to bar 7 DB Push Press (4izq- 3dcha)(4dcha-3izq) 8 OH Lunges 9 Pull Ups 10 Db push ups alternating 11 Wall Ball 12 Burpee Box Jump Over 1600 run Core Work

• “ENDURANCE”

  Urban Box

  Feb 3, 2018

  COORDINATION WORK (Rope jump) 3’ each complex 1’rest 1. 3SU + 1DU 2. 2SU + 1DU 3. 1SU + 1DU 4. 1SU + 1DU + 1SU + 2DU 5. Max DU unbroken CARDIO CONDITIONING 2Rounds (max meters in 5’) 1’30” rest/exercise Run Skierg y AB Run Row 20’ AMRAP (partner) 3 Pull Ups 4...

• Urban Box

  Ene 27, 2018

  ENDURANCE

    RUN CONDITIONING 1600 4’ rest 800 3’rest 400 2’ rest 200 1’ rest 400 2’ rest 800 3’ rest 1600 PARTNER WOD For Time “ANGIE MEETS ANNIE” 50 DU per parter 200 pull ups 40 Du pp 200 Push ups 30 DU pp 200 Sit Ups 20 DU pp 200 Squats 10 DU...

• “ENDURANCE”

  Urban Box

  Ene 20, 2018

  AMRAP 10’.  Ladder HSPU. Pull Ups V-Ups 4’rest EMOM 10. 1. 5m Run + Burpee x8. 2. 25 Jumping Jacks 4’ rest AMRAP 8’. HSPU. Pull Ups V-Ups 3’ rest EMOM 8. 1. 5m Run + Burpee x8. 2. 25 Jumping Jacks 3’rest AMRAP 6’ HSPU. Pull Ups V-Ups 2’ rest EMOM 6. 1....