08-12-2014

'KELLY"

5 Rounds

400 m Run

30 Box Jumps

30 Wallball shots

06-12-2014

"Jackie"

1000m Row
45 Thruster RX 20/15 , 50 reps
30 Pull-ups

05-12-2014

"NANCY"

5 ROUNDS

400m RUN

15 OH SQUAT (42.5Kg)

04-12-2014

"GRACE"

FOR TIME:

30 CLEAN & JERK (60KG/40KG)

03-12-2014

HELEN

3 ROUNDS

400m RUN

21 Swings (24Kg)

12 Pull ups

02-12-2014

"DIANE"

21 - 15 - 9

DEADLIFT (100 KG)

HANDSTAND PUSH UPS

01-12-2014

"Cindy"


20' AMRAP OF:

5 Pull-ups
10 Push-ups
15 Squats

29-11-2014

WOD 1:

AMRAP 7'

10 JUMPING SQUATS

10 V - UPS

WOD 2:

5 ROUNDS FOR TIME

20 LUNGES

625 M. ROW

20 T2B

28-11-2014

Skill

accumulate 2' deep Squat

accumulate 2' H.S. hold

accumulate 2' Plank hold


Metcon

For Time

10 L-Pull ups

50 Push ups / Ring Push ups

10 strict Pull ups

50 H.R. Push ups / Ring Push ups

10 C2B

27-11-2014

SKILL:

KB CLEAN

KB/DUMBBELL SNATCH

WOD:

AMRAP 20'

50 WALLBALL

50 D.U.

40 KB CLEAN

40 D.U.

30 KB/DUMBBELL SNATCH

30 D.U.

20 KB PRESS (ONE HAND)

20 D.U.