12/3/2014

Partner Sled drag 10′ then “Cindy XXX” Complete as much as possible in 20 minutes of: 10 Pull-ups 20 Push-ups 30 Squats 15 Pull-ups 30 Push-ups 45 Squats 20 Pull-ups 40 Push-ups 60 Squats 25 Pull-ups 50 Push-ups 75 Squats 30 Pull-ups 60 Push-ups 90...

11/3/2014

30′ work up to 1 RM Clean and jerk do small jumps so you can do a lot of reps   then   ”Grace” 30 clean and jerks 60/40Kg

10/3/2014

in 8′ Run 800 mt amrap wall balls 4′ rest in 8′ run 800 mt amrap Double unders 4′ rest in 8′ run 800 mt amrap burpees

7/3/2014

amrap 20′ 200 mt run 3 kb swings 32/24 3 ring dips + 3 reps each  round  

6/3/2014

Work up to 3 heavy triplets Squat Metcon As many reps as possible of   3′ medball clean 20/1 3′ down&up 2′ medball clean 2′ down&up 1′ medball clean 1′...