10/10/2013

5 k run   or   10 k row in teams of 2   Why 5 K run?    

9/10/13

A. Test 2 15 Rm Clean & jerk   B. 20/15/10/5 Sumo Dead Lift High Pull 40/30 kg Burpee lateral jump      

8/10/2013

Front squat OR Push press 10-5-3-1-1-1 ”Rowing Helen” 3 rounds 500 mt row 21 kb swings 12 pull ups

7/10/2013

team of 2 amrap 20 8 wall ball 8 power clean 40/30 8 box jumps I go, you go  

4/10/2013

Skill: every 90″ x 10 sets 2 positions snatch for technique mid tight mid shin   metcon 12.2 open...