Week 5 Jan 30th

January 30th, 2012

Monday
20 Min Amrap

15 Wallballs
15 Box jumps
30 Double Unders
30 Sit ups

Tom 5 rounds 15 wall ball
Adrian 4 rounds 3 sit ups

Tuesday

Five rounds for time
 12 Deadlifts  65 kg / 40 kg
 20 Ring push ups 
 12 clean and jerk   65kg / 40kg
20 Knees to elbows

Wednesday

Push Press

60 seconds rest between sets

2-2-2-2-2-2-2-2-2-2

b 7 rounds for time

7  Front squats 70kg

7 Chest to Bar

Thursday

10 x 15 second sprint 15 seconds rest 

4 x 1 min sprint 1 min rest

post total metres run

Friday Re hashed

50 Squats 30kg

2 rope climbs

40 box jumps

2 rope climbs

30 lunges 30kg

2 rope climbs

20 squats

2 rope climb

10 box jumps

2 rope climbs

6 lunges

Craig  10:33  

Saturday

amrap 20 min

5 cleans 60 / 40 + 3 front squats for each clean

5 snaches 60 / 40 + 3 ohs each snatch

run 200m

2 Responses to “Week 5 Jan 30th”

  1. Debbie says:

    Debbie
    Tues – 30kg c&j – 38:32
    Wed- A:30,35,37.5,40,42.5,45,47.5(f)*3 B:FS@30,yellow 9:00m

  2. Debbie says:

    Friday – 16:16 RC assist * 2, BJ 18″
    Saturday – 3 RNDs + 2 CJ/FS-30kg OHS-20kg

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