19/2/2013

Ladder 10/1 power snatch 60/40 kg 3 wall climbs

18/2/2013

1 Km row max effort 5′ rest 11.2 wod amrap 15′ 9 Dead lifts  70/50 kg 12 push ups 15 box jumps

15/2/13

Amrap 3′ 5 toes to bar 10 push press 35/25 15 kb swings 24/16 1′ rest amrap 6′ 5 toes to bar 10 push press 35/25 15 kb swings 24/16 2′ rest amrap 9′ 5 toes to bar 10 push press 35/25 15 kb swings...

14/2/13

Emom 10′ First 5′ 3 thrusters last 5′ 2 thrusters   5 rounds 12 db snatch right arm 20/15kg 12 db snatch left arm 12 burpees

13/2/13

Tabata double unders 2′ rest amrap 15′ ascending ladder 2 Power clean 60/40 2 handstand push ups 15 sit ups 4 pc 4 hspu 15 sit ups ……… 2′ rest tabata double...