Saturday 19.5.12

5 rounds for time of :

10 power cleans (60kg)

15 wall ball shots (9kg)

Friday 18.5.12

5 x 10 thrusters

followed by

'Helen'

3 rounds for time of :

run 400m

21 kettle bell swings (24kg / 16kg)

12 pull ups

Thursday 17.5.12

20 mins to set a 1 rep max in the clean and jerk

followed by 'Grace'

30 clean and jerk for time (60kg / 42.5kg)

Wednesday 16.5.12

5 x 10 Back squat

Followed by;

"Cindy"

AMRAP in 20 minutes of:

5 Pullups

10 Pushups

15 Squats

Tuesday 15.5.2012

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.