6 Mag 2015

With a running clock, from 0′ to 10′ amrap: 10 s2oh @ 50/35 kg + 30 air squats from 10′ to 20′ amrap: 10 deadlift @ 50/35 kg + 30 double unders from 20′ on 1 mile run (4 x 400m)

5 Mag 2015

Team of 2, 2 rounds for time of 1k row (250m each) 80 hang power cleans @ 50/35 kg 60 pull ups  

4 Mag 2015

4 rounds for time of 20 front squats @ 50/35 kg 20 ring dips 20 burpee box jumps @ 60/50 cm (scaling options on the board)

30 Apr 2015

For time, 21 – 15 – 9 reps of Calories Row (damper @ 10) Wall Balls @ 9/6 kg Push ups h/o Box Jumps “R” @ 76/60 cm   (no step up) Toes To Bar

29 Apr 2015

5 rounds of 1 min – max double unders 1 min – max russian swings (heavy) 1 min – rest then Push Jerk 5 – 5 – 3 – 3 – 1 – 1