WOD - 5/5/09

FOR TIME;

20 pull ups - 1 burpee

5 24kg kb snatch's

19 pull ups - 2 burpees

5 kb snatch's

18 pull ups - 3 burpees

5 kb snatch's

17 pull ups - 4 burpees

5 kb snatch's

16 pull ups - 5 burpees

5 kb snatch's

15 pull ups - 6 burpees

5 kb snatch's

14 pull ups - 7 burpees

and so on until you reach 1 pull up - 20 burpees !!!!

WOD - 4/5/09

21 - 15 - 9 REPS FOR TIME OF;

pull ups (chest to bar)
burpees
squats
200m run

2/5/09 - Rest Day

Tabata intervals ... A grueling demo - click me!!!!!!

WOD - 1/5/09

"modified nasty girls"

5 rounds for time of;

25 squats

4 muscle ups

6 hang power cleans 60kg

WOD - 30/4/09

Skill day ...

Practice the weakest exercises, drill the proper technique ...

45 min spin class..... (OH, THE JOY)!!!