21052010

ME: Push Jerk 333111
WOD:"Karen" 150 wallball 20

20052010

ME/skill: Frog Stand 3x5, Tuck planche x3
WOD:"Nancy" 5rds 400m run, 15 Overhead Squat 95

19052010

ME: Snatch grip Deadlift 333111
WOD:4 rds 50m Walking Lunge 50 Sit-up

18052010

ME/skill: Handstand Pushup 3x5
WOD:"Nasty Girls"  3 rds,  50 Squats, 7 Muscle-ups, 10 Hang power cleans 135

17052010

ME: Overhead Squat 333111
WOD: 5 rds 40 Double Unders, 30 Box Jump, 20 Kettlebell Swings 50/35

14052010

ME: Push Press 333111
WOD: 5rds, 50 Mountain climbers, 20 Abmat Situps

13052010

ME/skill: Muscle up 3x5
WOD: "Barabara" 5rds 20 pullups, 30 pushups, 40 situps, 50 squats, rest 3mins between rds

12052010

ME: Clean 333111
WOD: 5 rds, 10 SDHP 95, 10 Ring Dips

11052010

ME/skill: L-sit Hold x5
WOD: 50m run, 50 squats, 100m run, 40 push ups, 150m run, 30 burpees, 200m run, 20 pull ups

10052010

ME: Front Squat 333111
WOD: 4 rds, 5 DB clean boxjumps, 10 KTE, 15 Pull ups

07062010

ME: Press 333111
WOD: 8 rds 50 m Sprint, 5 DB Snatch 40/25

06052010

ME/skill: Pistols 3x5
WOD: 5 rounds :9 Deadlifts 225/185, 15 Ring Dips, 21 Double Unders

05052010

ME: Deadlift 333111
WOD: 21-15-9 Clean 155/135, Ring Push ups

04052010

ME/skill: Ring Dip 3x5, Pseudo planche PU 3x5
WOD: AMRAP 15min 20 medball cleans 20/12, 20 box jumps

03052010

ME: Squat 333111
WOD:"Amanda" 5rds 100 Double unders, 20 Burpees