Friday 29/6/12

WOD:

21 OHS
21 Box Jumps
21 HPDL
15m Bear Crawl
15 OHS
15Box Jumps
15 HPDL
30m Bear Crawl
9 OHS
9HPDL
9Box Jumps
45m Bear Crawl

Thursday 28/6/12

WOD :

150 Double-unders
50 Burpees
Run 800 meters
100 Double-unders
35 Burpees
Run 400 meters
50 Double-unders
20 Burpees

Wednesday 27/6/12

WOD 1 :

21-15 -9

Push Ups HR
OHS

WOD 2

4 rounds for time of:

10 Push Ups HR
15 Wall Balls
20 Box Jumps/20 DU

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

Saturday 23/6/12

 4 rounds for time of:

25 Box jumps
25 Power Clean
25 Ring Push Ups
25  Wall Balls

Friday 22/6/12

3 rounds for time of :

1 min Box Jumps
1 min Row for cl
1 min Pull Ups
1 min TTB
1 min Swings

3 min rest btw

Thursday 21/6/12

WOD:

5 rounds for time of:

5 OHS
10 burpees/box jumps
15 thrusters
20 sit ups
25 DU