20 Min Amrap – 120m Sprint – 10 Push Press – 120m Sprint – 10 Pull-Up [Timeline]
20-Feb
Wednesday, February 20, 2013 Leave a Comment
‘DANNY’ 20 Min AMRAP – 30 Box Jump – 20 Push Press (55/35) – 30 Pull-Up [Timeline]
17-Jan
Thursday, January 17, 2013 Leave a Comment
4 Min Amrap 12 Alternating Arm KB swing 6 Alternating 1 arm Ring Row Rest 2 Mins 3 Min Amrap 12 KB Push Press 6 Pull-Up Rest 2 Mins 2 Min Amrap 12 Burpee 6 Box Jump
04-Dec
Tuesday, December 4, 2012 Leave a Comment
8 Min AMRAP – 10 Alternating Shoulder to Bar Pull-Up – 10 chest slap press-up – 5 Horizontal Burpee [Timeline]
15-Oct
Monday, October 15, 2012
For Time: 30 Back Squats (60/45) 40 Pull-Ups 20 Shoulder to Overhead (60/45) 30 Front Squats (45/30kg) 20 Pull-Ups 20 Shoulder to Overhead (45/30kg) 30 Overhead Squats (30/20kg) 10 Pull-Ups 20 Shoulder to Overhead (30/20kg) Friday 19th October 9:15am Class Only [Timeline]
10-Oct
Wednesday, October 10, 2012
‘Helen’ 3 Rounds for Time – Run 400m – 21 KB Swing (24/16) – 12 Pull-Up [Timeline]
24-Sep
Monday, September 24, 2012 Leave a Comment
Working in Teams of 2 5 Rounds – 40 DB/KB Push Press (Use 2 weights) – 30 Burpee over Box – 20 Pull-Up
