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