1/7/2013

For time: Bike 3000 meters (bring your own bike) / no bike? run 800 75 Kettlebell swings, 1.5 pood Row 1000 meters 60 Wall ball shots, 20 pound ball Run 800 meters 45 Pull-ups or Push ups H/O

28/6/2013

21 snatch 50/30 kg 21 pull ups 21 back squat 60/40 kg 21 pull ups 21 clean and jerks 70/50 kg 21 pull ups

27/6/2012

15′ to establish 2RM Deadlift   MetCon ”Christine” 3 rounds 500m Row Deadlift Body weight x 12 Box jumps 60/50 cm x 21  ...

26/6/13

in 5′ 60 double unders buy in amrap 6 db hang squat cleans 6 burpees 2′ rest in 5′ 60 double unders buy in 8 db push jerks 8 knees to elbows 2′ rest   REPEAT  2 TIMES!...

25/6/13

Emom 10′ Power Clean   400 mt run 21 power clean 60/40 21 Ring dips 200 mt run 15 power clean 15 ring dips 200 mt run 9 power clean 60/40 9 ring dips 400 run