Week 18 2013

April 28th, 2013

Happy birthday

John(30), Matt (40), Steven(42), Megan(39) and Will(22). just totally guessing ages happy birthday anyway.

Monday
Michael”

Three rounds for time of:
Run 800 meters
50 Good Mornings 20/35kg
50 Sit-ups

B
chest to bar
5 x 5 add weight if necessary

Tuesday
Five rounds for time of: 70kg/50kg
12 Deadlift,
9 Hang power clean,
6 Push jerk,

Wednesday

2 rounds
I min each exercise
Walking lunges 
Burpees
Row
Battle rope
box jumps
chins 
Sledge hammer
dips
cleans
tyre flips
1 min rest count all reps 

Front squats
3-3-3-3-3

Thursday

“Klepto”

4 rounds for time of:
27 Box jumps,
20 Burpees
11 Squat cleans, 65kg/45

Friday

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

21-15-9

toes to bar
push ups
SDHP 45/35

Saturday
“Schmalls”

Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 24kg/16
10 Handstand push-ups
Then,
Run 800 meters

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