week 16

April 6th, 2014

Monday happy birthday Jo.

filthy fifty

50 box jumps

50 kbs

50 walking lunges

50 k2e

50 back extension

50 wall ball shots

50 burpees

50 dus

Tuesday

Complete as many rounds as possible in 20 minutes of:
10 strict handstand push-ups
20 strict pull-ups
30 jumping alternating lunges

Wednesday

Hang squat clean 5-5-3-3-3-1-1-1-1 reps

Annie

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Thursday

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

45 burpee box jumps

 

friday

Donny

21-15-9-9-15-21 reps for time of:
Deadlift 100/75kg
Burpee

Saturday

Ten rounds for load and time of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats

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