12/10/2012

tabata squat rest2′ Amrap 6 4 hang power snatch TBA 8 pull ups rest2′ amrap 6′ 6 hang èpower clean TBA 3 wall climbs rest 2′ tabata sit ups

11/10/2012

Team wod 3x 10 rounds of 1′ max effort row x calories 1′ max swings 24/16 1′ rest 2 people works 1 rests

10/12/2012

Emom x 8′ 1 Press 3 Push Press Metcon Ladder 1/10 Overhead squat 40/30Kg Ring dips

9/10/2012

20 toes to bar 30 power clean 50/35kg 40 box jumps 60/50 cm 50 burpees rest 3′ and repeat!

8/10/2012

7 rounds 12 sumo deadlift high pulls 40/30kg 12 wall balls 9/6kg