29/1/13

Team 4.500 mt row (team of 3)   5 rounds 6 wall climbs 6 thrusters  male 60kg bb or 2×24 kbs / female 40kg bb or 2x 16kg kbs  

28/1/2013

21 clean and jerk 50/35kg 21 ttb 75 double unders 15 c&j 15 ttb 75 double unders 9 c&j 9 ttb 75 double unders

25/1/13

  For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders...

24/1/2013

Back Squat / Push Press 3-3-3-3-3   amrap 10′ 8 kb swings 24/16 6 burpees 4 HSPU

23/1/13

Emom 10′ 1 high hang pwr snatch 1 hang power snatch for quality   metcon Amrap 15′ 3 hang power snatch 50/35 +2 rounds 3 push ups 5 squats 7 sit ups