Week 5 2013

January 28th, 2013

Monday
Run 4k
Tuesday
Happy birthday Smitthy
Fran
21-15-9
Thrusters
Chin ups

Wednesday
“Broomstick Mile”
25 OHS
25 Front Squat
25 Back Squat
400 meter run
25 Press
25 Push Press
25 Push Jerk
400 meter run
50 Cleans
400 meter run
50 Snatches
400 meter run

Thursday
5 rounds
Run 200m
20 burpees
15 overhead lunges 20/10
10 Kettle bell sling shots
5 toes to bar

Friday
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)

Saturday
Split Jerk 1-1-1-1-1-1-1 reps
Complete as many rounds as possible in 15 minutes of:
10 Wall ball shots, 20 pound ball
10 Toes to bar
10 Box jumps, 24″ box

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