Week 3, 2013

January 14th, 2013

Monday
“Lynne”

Five rounds for max reps of:
Body weight bench press
Pull-ups
Part B
3 x 500m row

Tuesday
150 wallballs
Part B
5 rounds
7 strict ring dips
15 ring push ups

Wednesday
Cleans 3,3,3,3,3
Part B
15 Min AMRAP
5 Chins
10 Single leg squats (alternating legs)
15 push press 30/20

Thursday
5 rounds
10 thrusters 50/35
15 Deadlifts 80/55
run 100m

Friday
TABATA
Row / Pushups / chin ups
KB Swings / Double unders.

Saturday
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

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