Friday 8/2/12

@17:00

10 rounds for time of :

2 pull ups (strict)
3 burpees box jump
4 bear crawl
5 knees to elbows
6 swings
7 broad jumps
8 push ups HR
9 DL
10 wall balls

@18:00 advanced

5 sets of HSPU in every 90"
5sets in 45" on /90" off of max C2B pull ups

5 rounds for time

5Dl @85%
10TTB

Thursday 7/2/13

@17:30 advanced

Buy in: 100 DU

21-15-9
Thrusters @40/30kg
Ring Dips

Cash out: 100 DU

For time

@18:30

For time :
400m run
21 push press
21 burpees
21 sit ups
400m Run
15 push press
15burpees
15sit ups
400mRun
9push press
9burpees
9sit ups
400mrun

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