8 Giu 2015

For time 400m run 21 – 15 -9 wall balls @ 9/6 kg toes to bar 400m run 21 – 15 – 9 wall balls @ 9/6 kg toes to bar 400m run

5 Giu 2015

For time, 50 – 40 – 30 – 20 – 10 Calories Row / SkiErg / Assault Bike 25 – 20 – 15 – 10 – 5 Back Squat @ 60/40 kg (no rack) 5 – 4 – 3 – 2 – 1 Rope Climbs

4 Giu 2015

Amrap 15′ 200m run 7 box jumps R @ 60/50 cm 5 power cleans @ 70/45 kg then, 10 minutes to work up a heavy single power clean

3 Giu 2015

For time, 100 air squats 100 sit ups 100 push ups 100 pull ups 100 push ups 100 sit ups 100 air squats   – scaling options on the board –

1 Giu 2015

Push/Split Jerk, from rack, 1 – 1 – 1 – 1 – 1 – 1 – 1 then work on weakness opt a: 1 mile run opt b: 2k row