WOD 040513

Row 2 km

Then:

3 Weighted pull ups:
12 kg, 16 kg, 20 kg, 24 kg, 28 kg, 32 kg, 34 kg, 36 kg, 38 kg, 40 kg (2)

WOD 040213

2 km row,

Then:

7 rounds of 5 squat cleans @ 40kgs
10 push ups
90 seconds rest
(back store from round 4 onwards)

WOD 033013

Front squats:

3 round of 5 @ 40kgs
3 rounds of 3 @ 45kgs
3 rounds of 3 @ 50kgs
3 rounds of 2 @ 55kgs

WOD 032913

10 rounds of:
10 snatches @ 30kgs
90 seconds rest

WOD 032613

2km rows

Then:
10 rounds of 10 power cleans @ 30kgs
90 seconds rest

Then:
30 muscle ups

WOD 032313

10 rounds of:
10 Back squats @ 45kgs
90 seconds rest

Then

5 rounds of:
5 presses @ 30kgs
90 seconds rest

WOD 032113

"Helen"

3 rounds of:

400m run,
21 kb swings @ 24kgs
12 pull ups

Time: 18.09