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