20/1/2015

8 rounds 2′ 12 wall ball 12 kb swings 32kg amrap double unders 1′ rest

19/1/2015

Complete as many rounds as possible in 20 minutes of: Row 20 calories 10 burpees, jumping over the barbell 185-lb. thrusters, 5 reps

16/1/2015

“Chipperello” 20 front squat 30 push jerk 40 ttb 30 push jerk 20 front squat   rx: 60/40 kg

15/1/2015

amrap 6′ 12 sdlhp @ 45 kg 12 box jumps rec. 3′ amrap 5′ 10 sdlhp 10 box jumps R rec. 2’30” amrap 4′ 8 sdlhp 8 box jumps & over

14/1/2015

Interval Row 8 x 45″ max effort / 1’15” rec + Bench Press find 3 RM in 16 min