monday 4/3/13

@10:00
10 rounds :
8 pull ups
15 burpees

@17:30
10 rounds:
18 push ups
15 wall balls/box jumps

Saturday 2/3/13

@11:00


Advanced 12.3

20mins amrap of

12 pull ups
21 goblet squats
12 push ups Hr
21 lunges

Friday 1/3/13

@10:00,17:30

10 rounds for time of:

13 knees to elbows
13 Swings
13 thrusters

@18:30 advanced

Thursday 28/2/13

@17:30

3 rounds for time of:

1 min wall balls
1 min HPDl
1 min box jumps
1 min shuttle run
1 min push ups HR
2mins rest between

@19:30

Wednesday 27/2/13

@10:00

7mins amrap of:

15 DL
5 burpees over bar
15 wallballs
5 over box jumps

3mins rest

7mins amrap of :

40m shuttle run
20 Swings

@16:30 advanced

@17:30

20mins amrap of :

7 front squat
14 sit ups
28 DU

Tuesday 26/2/2013

@17:30
For time :
15Burpees
25 thrusters
50box jumps
75 swings
100 push ups

@18:30 advanced

Monday 25/2/13

@10:00, 17:30

WOD
100 singles then

21-15-9
KB Swing
Burpees
400m Run

Then

30 pull ups

@18:30 advanced