12/9/2012

15′ to establish 2RM Deadlift Metcon 21/15/9 thrusters 40/30 burpee box jumps 60/50 cm

11/9/2012

Emom x 10′ 15 swing Amrap 15′ 150 mt row 10 db snatch rx 10 db snatch sx 5 hspu

10/9/2012

In 20′ do 1 mile run + amrap 12 sdhp 35/25Kg 12 push ups h/o 12 Push press 35 /25 kg

7/9/2012

”Angie” 100 pull ups 100 push ups 100 sit ups 100 squats

6/9/2012

EMOM x 10′ 2 Front Squats Metcon 15/12/9/6/3 Power Clean 60/40 kg 200 mt run