19/9/2013

Skill: Box squat (low load, technique)   Metcon 4 rounds for time 400 mt run 15 Shoulders to overhead 60/40kg...

18/9/2013

10 rounds for time ”CYNDABEL” 3 power snatch 60/40 kg 5 pull ups 10 push ups 15 squats

17/9/2013

A. Team challenge (couple) 10′ max effort row (1′ each)   B. “Power Fat Elizabeth” 21/15/9 Power Clean 70/50 kg ring dips

16/9/2013

5 rounds Run 200 7db split snatch 30/20 kg dx Run 200 7db split snatch 30/20 kg sx

12/9/2013

30″ max strict pull ups /30″ rest x 10   metcon amrap 14′ 4 deadlifts 110/70 kg 8 burpee lateral jumps 12 wall balls 10/7 kg