21/01/2014

3 rounds for load thruster 3 / 2 / 1   3 rounds for reps 1′ cal row 1′ burpees 1′ pull ups

20/01/2014

Tabata Sit ups 2′ rest Amrap 12′ ascending ladder +2 2 Dead lift 100 / 70kg 2 handstand push ups 4 4 6 6 … rest 2′ Tabata ball slam

17/01/2014

emom 10′ 3  hang power clean   metcon 3 rounds 15 hang power clean 60/40 15 chest to bar pull ups

16/1/2014

5 rounds 4 rope climbs 40 push ups 500 mt row

15/1/2014

Front Squat 5-5-5-5-5   3 rounds 2′ max double unders 1′ rest   domanda: e chi non sa fare i doppi?? risposta: IMPARA