Week 20

May 13th, 2012

8 Sets
20 Burpees
10 Db Push Press
5 Dips
30 Squats

Tuesday
Happy Bday Ron and Megan
‘The Ron’
5 rft
10 Chin ups
20 Slingshots
30 sit ups
400 m run

Wednesday
Part A: 100m, 80m, 60m, 40m, 20m
Shuttle Run
Broad Jump
Bear Crawl
Part B: Death by chin ups
Accumulating Chin up every min
eg 1st min = 1 chin up
2nd min = 2 ch

Thursday
Complete for time:
50 Deadlifts (55kg)
50 Jump over bar
40 Deadlifts (55kg)
40 Jump over bar
30 Deadlifts (55kg)
30 Jump over bar
20 Deadlifts (55kg)
20 Jump over bar
10 Deadlifts (55kg)
10 Jump over bar

Friday
“Brian”

Three rounds for time of:
Rope climb, 5 ascents
85kg Back squat, 25 reps

Saturday
5 rounds for time of
15 Kb Swings
15 Box Jumps
15 burpees
15 ring push ups

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