30/6/2014

1 mile run at 10′ amrap 10′ 12 kb sumo dead lift 32/24 6 burpee pull ups at 25′ 1 mile run

26/6/2014

7′ to establish 2 RM Shoulder Press 7′ to establish 4 RM Push Press 7′ to establish 6 RM Push Jerk   3 rounds 500 mt run 50 over head squats 20/15Kg

25/6/2014

“Wittman” Seven rounds for time of: 1.5 pood Kettlebell swing, 15 reps 95 pound Power clean, 15 reps 15 Box jumps, 24″ box Jason Khalipa 11:57, Chris Spealler 12:13, Jaime Loera 12:34, Rick Helmann12:34, Alex Rollin 12:35, Karianne Dickson 12:39 (1...

24/6/2014

Amrap 8 20 double undees 10 wall ball Amrap 8 100mt sandbag run 8 burpees Amrap 8 15 cal row 15 push up

23/6/2014

Amrap 20′ 200mt run 8 squat clean 60/40 kg 12 toes to bar