12/2/13

Back Squat 5-5-5   “Christine” 3 rounds for time 500 mt row 12 deadlift bw 21 box jumps

11/2/13

Amrap 10′ 7 power snatch 35/25 14 wall ball 9/7 3′ rest amrap 10′ 7 sumo dead lift high pull 35/25 14 push ups

8/2/2013

Every minute on the minute  for 21 minutes do minute 1: 150 mt row minute 2: 3 push press (climbing) minute 3: 35 double unders minute 4: 150 mt row minute 5: 3 push press (climbing) minute 6: 35 double unders ……. up to 21′  ...

7/2/2013

7  rounds 7 front squats 50/35 kg 7 burpees lateral jumps 7  toes to bar

6/2/13

10′ to establish 2RM Shoulder Press 2′ rest 1 mile Row for time 2′ rest amrap 10′ 12 kb swings 24/16 kg 12 ab mat sit ups