26/2/2013

Front Squat 5/5/5   metcon 15 – 12 – 9 – 12 – 15 wall balls 20/14 lbs push ups h/o SDHP 40/30 kg  

25/2/2013

3 rounds 500 mt row 30 pull ups 50 double unders 30 box jumps

22/2/2013

Amrap 10′ 10 cal row 20 kb swings 24/16 5′ rest amrap 10′ 3 thrusters 40/30 3 ttb +3 reps each round (6/6 – 9/9 ….)

21/2/2013

Amrap 4′ burpees h/o 2′ rest amrap 4′ 5 knees to elbows 10 kb sumo dead lift high pull 32/24 2′ rest amrap 4′ 10 sit ups 20 double unders 2′ rest amrap 4′ 5 burpees plate 10 ground to over head plate 25/15 2′ rest...

20/2/2013

3 rounds for time 10 clean and jerk 60/40 + 5 rounds of “Cindy” 5 pull ups 10 push ups 15 squats