Tuesday, 6 August 2013

Wednesday


Every 2 mins for 20 minutes:

2 x Muscle Ups (4 strict pull ups)
5 x Power Cleans (70/50)
7 x Burpees
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Monday, 5 August 2013

Tuesday

4 RFT

400m
15 x Pull-ups
25 x Push-ups
35 x Squats



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Sunday, 4 August 2013

Monday

AMRAP 12 Minutes

3,6,9,12,15,18,21 etc

Hang Power Snatch (50/35)
HSPU
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Friday, 2 August 2013

Saturday

AMRAP 20

10 x Thrusters (30/20)
10 x Chest to Bar Pull-ups
200m

Increase thrusters by 10 reps/ round.
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Thursday, 1 August 2013

Friday

Partner WOD:

Max reps in 3 Minute Sets:
DeadLifts (100/75)
Knees to elbows
Wallballs
Box Jumps
Burpees
Row for Calories

1 x person working at a time, record total reps 
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