Saturday 9/6/12

WOD:

3 Rounds for time of:

21 Box Jumps
15 DL
9 TTB
6 Thrusters
3 Strict Pull Ups

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

Thursday 7/6/12

WOD:

17.30

7min AMRAP OF:

7 Thrusters
7 TTB

3 min Rest

7min AMRAP of:

14 Ring Rows/Ring Pull ups
14 Burpees

3 min  Rest

7 OHS
7 HSPU/ HR push Ups

Wednesday 6/6/12

WOD:

50 DU - 10 DL 50/35 kg
50 DU - 10 Thrusters 50/35kg
50 DU - 10 Power Snatch 50/35kg
50 DU - 10 Clean And Jerk 50/35kg
50 DU - 10 Push Press 50/35kg
50 DU - 10 Front Squat 50/35kg

Tuesday 5/6/12

WOD :

16.30 ADVANCED

10min AMRAP OF:
 60 facing burpees
30 OHS
10 MU

17.30

10min AMRAP of:
60 Facing burpees
30 DL
10 Strict pull ups

Saturday 2/6/12

For Time:
100 Double Unders
80 Air Squats
60 Kettlebell Swings 24 kg/32kg
40 Wall Balls 18lbs
20 Toes-to-Bars
10 Squat Cleans @60kg

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