5/2/2014

amrap 20′ Partner wod 3 Power Cleans 80/55 Kg 6 Hand Stand Push ups 9 Box jumps I go you go  

4/2/2014

emom 10′ 3 Hang power snatch / 2  hps + 1 ohs   7 rounds 7 power snatch 40kg 7 burpess lateral jumps

3/2/2014

10 rounds 10 pull ups 15 push ups 20 sit ups 25 squats 1′ rest

31/1/2014

with a running clock in a 30′ time frame 500 mt row 60 wall balls 30 pull ups   at minute 12 amrap 10′ 5 db snatch 30/20 kg DX 5 db snatch 30/20 SX 10 Box jumps 60/50 cm   at minute 24 ???????????...

30/1/2014

20′ work on clean and jerk for quality and load   metcon death by clean & jerk 60/40 minute 1 1 rep minute 2 2 rep minute 3 3 rep continue as far as you can