1/8/2013

Running ”Elizabeth” 800 mt run 21 Clean 60/40kg 21 ring dips 600 mt run 15 clean 60/40 kg 15 ring dips 400 mt run 9 cleans 60/40 kg 9 ring dips  

30/7/2013

Amrap 12′ 4 pull ups 8 push ups 12 ball slams 3′  rest amrap 12′ 50 mt front rack carry kb 32/24 kg 12 kb swings

19/7/2013

15 Hand stand push ups 15 Power Clean 80/50 Kg 25 Chest to bar Pull ups 25 KB swings 32/24 kg 35 Box Jumps and over 25 KB swings 32/24 kg 25 Chest to bar Pull ups 15 Power Clean 80/50 Kg 15 Hand stand push...

18/7/2013

in 2’30” do 60 double unders + amrap DB Man Makers 1′ rest in 2’30” do 250 mt row + amrap ball slams 1’rest repeat 4 rounds

17/7/2012

15′ to establish 3 RM Push Press   Amrap 15′ 400 mt run 5 Heavy Deadlifts