11/07/12

4 Rounds for Time 

KB Cleans x 20

Bear Crawls x 30m

Sit Ups x 20

Squats x 20

3 Min recovery

6 Min : DUs

            - 1 Sec per DU from total time

        L Sit :                - 2 sec / sec

        Bent Knee Sit :  - 1 sec / sec

Roll over :         - 5 sec

10/07/12

4 Rounds For Time 

20 x KB Swings

20 x Shoulder Press

20 x Mountain Climbers

20 x Push Ups

09/07/12

5 Rounds for Time

200m Run

KB Swing x 30

Squat x 20

Push Up x 15

KB Sit Up x 20

07/07/12

4 Rounds For Time

Windmills x 20 ( 10l , 10r )

KB Swings x 20

V-Ups x 15

30 DUs / 150 Skips

06/07/12

4 Rounds For Time

Bear Crawls x 60m

Push Ups x 10

Walking Lunges x 20

High Pulls x 20 ( 10l , 10r )

05/07/12

Amrap : 12 Min

200m Run

20 Squats

20KB Swings

Rest 3 Min

Amrap : 7 Min

Mountain Climbers x 20 

Sit Ups x 20

04/07/12

5 Rounds For Time

Farmers Walk x 150m

KB Swings x 20

Push Up x 15

Leg Raises x 10