Thursday 21/3/13

100 Air Squat

5rounds for time of :
15 Kb Swings
3 Pull Ups
15 TTB / K2E

100 Sit Ups med ball


Advanced:

400m Run


3 rounds of:

15 KB Front Squats 24/16kg
3 Muscle-Ups
15 KB Snatches

400 m Run


3 rounds of:

15 KB Front Squats 24/16kg
3 Bar Muscle-Ups
15 KB Snatches

400 m Run

Wednesday 20/3/2013

Advanced:
1 minute MAX Ring Dips.

-then (no rest)-

4 minute AMRAP of:

15 OHS @ 40/25kg
20 Pull-ups
30 Double-Unders

-then (no rest)-

1 minute MAX Ring Dips.

-then (no rest)-

4 minute AMRAP of:

15 OHS @ 40/25kg
20 Pull-ups
30 Double-Unders

-then (no rest)-

1 minute ME Ring Dips



@17:30

17mins AMRAP of :
30 burpees
30 push press
20 burpees
30 push press
10 burpees
30 push press

Tuesday 19/31/13

Team WoD of two

150 Thrusters
150 Swings
150 burpees pull ups
150 DU/300singles

Advanced

3 rounds for time of

20 thrusters @55kg
50 DU

Strength
5x6DL

Saturday 16/3/13

13.2

10mins AMRAP of:

5STOH @52/34kg
10DL@52/34kg
15Box Jumps 24"/20"

Friday 15/3/13

12mins amrap of:

50 wall balls
50 push ups HR

Thursday 14/3/13

15mins amrap of:
9 burpees pull ups
12 push ups HR
15 K2E

Wednesday 13/3/13

AM WOD:

5 rounds for time of :

40m Shuttle Run
20 DL
10 burpees


PM WOD:


20 Goblet Squat
20 pull ups
400m Run
20 Swings
20 push Ups HR
400m Run
20 Thrusters
20 Wall Balls
400m Run
20 Lunges OH
20 sit ups
400m Run