Δευτέρα, 25 Ιουνίου 2012

Tuesday 26//6/12

For Time
21-15-9
Squat snatch 25kg
pulllup

WOD 2

For Time: 20 Minute Cap
20 Deadlifts 50
10 Over the Box Jumps
Row 30 Calories
20 Deadlifts 50
10 Over the Box Jumps
30 Double-Unders
20 Deadlifts 50
10 Over the Box Jumps
30 Burpees

Δευτέρα, 11 Ιουνίου 2012

Tuesday 12/6/12

WOD:

16.30 ADVANCED

6min AMRAP of:

60Double Unders
6 OHS 35/55kg

4 Min Rest

6min AMRAP OF:

10 Wall Balls
5 HSPU

4 Min Rest

6min AMRAP oF:

6 Cleans
12 Pull Ups


17.30

20min AMRAP of:

20m Bear Crawl
10 TTB
10 Front Squat
10 Push Ups






Παρασκευή, 8 Ιουνίου 2012

Friday 8/6/12

WOD:

AM:

10-1 Reps For time of:

HSPU
DL
KB Snatch

16.00 pm

5 rounds for time of:
12 DL @50/40kg
9 Hang Power Clean @50/40kg
6 Push Jerk @50/40kg


17.00

5 Rounds for time of

15 Swings
10 TTB
20 HR push Ups
25 Sit Ups
10 Wall Balls


Παρασκευή, 1 Ιουνίου 2012

Friday 1/6/12

WOD

10min AMRAP of:

10 OHS
20 DU

5 min Rest


10min AMRAP of:

10 Pull Ups
10m Bear Crawl
10m Lunges


WOD:

25 Pull Ups
50 Push Ups
100 Squat

2 Rounds

For time:

50 Hang Power Clean&Jerk

17.00pm

WOD:

5 rounds for time of

400m Run
15 Thrusters