Week 20 2013

May 12th, 2013

Happy mothers day to all Mums (Especially the ones who have been on the Famous HSA Rower.) the rest of the week will be posted Monday.

Monday

Max Front Squat

B 7 rounds
7 Burpies
7 Box jumps
7 chins
7 double unders
7 push ups
7 KB Swings
7 KB over head lunges (Each leg)

Tuesday

Manion
7 rounds for time
run  400m
29 back squats 60/40kg

 

Wednesday
Happy 21st Birthday Tash
bench press
 5-5-3-3-1
14 min  amrap
run 200
30 snatches 40/60kg
15 knees to elbows
 

Thursday

 
   
shoulder press  
5-5-3-3-1  
5 rounds  
5 dead lifts 125kg/ 90  
10 burpees

 

Friday
 
max clean
2-2-2-2-2
For time:
15 Thruster, 60kg/40
Run 200 meters
20 Thruster, 45/30kg
Run 400 meters
30 Thruster, 30/20
Run 800 meters

 

Saturday
 
Max push jerk
5min amrap
5 chins
10 push
15 squats
 
 

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