14/1/2014

Amrap 20′ 5 power clean 75/50kg 10 toes to bar 15 box jumps

13/1/2014

OGGI ALLENAMENTO SOLO ALLE 10 E ALLE 13   21/18/15/12/9/6/3 wall balls 20/14 lbs pull ups kb swings 24/16 kg  

5 rounds for load and time 10 Deadlifts 20 Push ups 30 sit ups 40 squats 2′ rest   Increase Dead lift load each round

9/1/2014

max effort 2K row rest   Complete as many rounds and reps as possible in 10 minutes of: 30 Double-unders 15 Power snatches (75lbs / 35kg)   today’s wod by Jason Khalipa

8/1/2014

27/21/15/9 hang clean & jerk 45/30kg pull ups   la beffa c’è sempre…