Wednesday 6/2/13

@10:00

For time:
20 Front squat @30/40kg
30 box jumps
40kb Swings 12/16kg
50 wall balls

@16:30 advanced

 15mins Amrap of:

20 facing burpees
25 power clean @50kg
30 wall Balls

@17:30

Wod A
2mins burpees
1min Rest
2mins air squat

10mins rest

Wod B

21-15-9 for time of :
Thrusters
Push ups HR

Tuesday 5/2/13

@19:30 advanced

20mins amrap of:

10 box jumps
8DL
6 burpees pull ups

@18:30

20mins amrap of:

10push ups
8 knees to elbows
6 lunges

Monday 4/2/13

@10:00

5 rounds for time of:
12 pull ups
24 swings
32 sit ups

@17:30 Advanced

Complete for time


10 Bench Press 75kg
10 Snatch 60kg
8 Bench Press 75kg
8 Snatch 60kg
6 Bench Press 75kg
6 Snatch 60kg
4 Bench Press 75kg
4 Snatch 60kg
2 Bench Press 75kg
2 Snatch 60kg

@18:30
5rounds for time

12 burpees
24 swings
36 sit ups

Saturday 2/2/13

@11:00

30 HSPU
40 Pull Ups
50 kB Swings
60 sit ups/TTB
70 burpees

Friday 1/2/13

@10:00 @17:00

3 rounds of :

1min wall balls
1min pull ups
1min box jumps
1min DL
1min knees to elbows

3mins rest between

Advanced @19:00

Thursday 31/1/13

@18:30
Before you enter the wod

30 burpees then :

4 rounds for time of :

400 m run
12 thrusters
24 HPDL
48 sit ups

@19:30advanced

Wednesday 30/1/13

@11:30 @ 17:30

18mins amrap of:
12 burpees
18 KB swings
48singles

@16:30

20mins amrap of:
12 downs up
15 KB swings @24/16kg
24 unbroken DU when you stuck on DU then you start again !