DICEMBRE

09/12/2013
21-18-15-12-9-6-3
Swing
Ring push ups
Box jump		 10/12/2013
Amrap 10′
40 Squat
10 T2b
10 Burpees		 11/12/2013
Amrap 15′
50 D.U.
10 Kb snatch
5 H.s.p.u.
12/12/2013
4 R.F.T.
12 Push press
9 Front squat
6 Burpees pull up/td>

13/12/2013
“GRACE”
30 Clean&jerk		 14/12/2013
2 Round
400 m Run
20 Pull up
20 Thrusters
400 m Run
20 Swing
20 Box jump		 7 R.F.T.
16/12/2013
10 Thrusters
10 Lateral Burpees
10 Pull ups
17/12/2013
4 R.F.T.
200 m Run
50 D.U.
21 Swing
18/12/2013
4 R.F.T.
12 Wall Ball
5 Clean & J
12 Box Jump		 19/12/2013
AMRAP 15′
10 Pull ups
15 Push press
20 D.U.