6/6/2013

every 90” 1 clean & jerk x 10 rounds then 1 k row ”Grace” 800 mt run

5/6/2013

amrap 10′ ascending ladder 2+ DB snatch alternating 30/20 kg toes to bar 2/2 – 4/4 – 6/6… 5′ rest amrap 10′ ascending ladder 2+ ball slams 30/20 kg hand stand push ups 2/2 – 4/4 –...

4/6/2013

“Barraza“ Complete as many rounds as possible in 18 minutes of: Run 200 meters 275 pound Deadlift, 9 reps 6 Burpee bar muscle-ups    

3/6/2013

5 rounds 21 push ups 7 front squats 80/60 kg 3′ rest 5 rounds 21 air squats 7 hang power clean 80/60kg  

31/5/2013

35 kb swings 24/16 kg 30 wall balls 10/6 kg 25 box jumps 30/24” 20 pull ups 15 squat snatch 40/30 kg 2 rounds 50 mt overhead walking lunges 20/15 kg