Week 8 17th February 2014

February 16th, 2014

Monday

3 R.F.T

21 Push press

15 ring dips

35 sit ups

run 400m

Tuesday

Thrusters

3.3.3.3

Set rower for 3 intervals of 2 minutes of rowing and 2 minutes of “rest.” During the first rest period, perform max pull-ups; the second rest period, max burpees; and the third rest period, max GHD sit-ups (hand to floor).

Wednesday

Seven rounds for time of:

35  Sit-ups

15 RDLS

10 Thrusters 60/40kg,

10 reps135 pound Clean & Jerk,

Thursday

20 min amrap

run 200m

21 clapping push ups

21 chins

Friday

OHS 5. 4.3.2.1.

2 min row 2min Thruster

2min row 2min push press

2 min row 2 min squat clean and jerk

saturday

20 min Amrap

run 40m

21 wall balls

21 box jumps

21 OHS 45KG /35kg

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