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

WOD 031813

2 km row

Then:
10 rounds of 10 dead lifts @ 45kgs

Then:
5 rounds of sled @ 40kgs

WOD 031213

7 rounds of:

10 clean and press @ 30 kgs
10 box jumps @ 24"
90 seconds rest
(back rehab)

WOD 030513

2km row

Then;
10 round of 5 presses @ 30 kgs
60 seconds rest,

Then;
10 rounds of 5 dead lifts @ 40 kgs
60 second rest

Wod 020513

10 rounds for time of:
250 m row
3 muscle ups
90 seconds rest

WOD 012913

10 rounds of:
10 ring dips
10 push ups
90 seconds rest

WOD 012413

5 rounds of:
10 clean & jerks @ 35 kgs
10 knees to elbow

Then ;

5 rounds of:
10 presses @ 35 kgs

Then;

7 rounds of:
Rope climbs

WOD 012113

10 rounds of:

400 m run
10 pull ups strict
90 seconds rest

WOD 011713

9 rounds of:

10 power snatches @ 35 kgs (maintain at 30 kgs next time)
10 box jumps @ 30'
90 seconds rest

WOD 011413

1.6 km run

Then:

10 rounds of:
20 sledge hammer slams
10 push ups
90 seconds rest

Then:

1.6 km run

WOD 010813

10 rounds of:

10 front squats @ 55 kgs (should remain below 50 next time)
60 seconds rest

Then:

10 rounds of:

200m sprint
60 seconds rest

WOD 010312

10 rounds of:

10 sledgehammer slams
10 box jumps @ 30'
90 seconds rest

WOD 010113

5km run

Then:

50, 40, 30, 20, 10 of:

Walking lunges
Push ups

Then:

10 bar muscle ups