Week 21

May 11th, 2014

Monday

Zembiec

5 rounds for time of:
11 back squats, 85kg.
7 strict burpee pull-ups
400-meter run

Tuesday

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then 3 rounds of:
5 pull-ups
10 push-ups
15 squats

Wednesday.

Clean and Jerk

1-1-1-1-1-1

Complete as many reps as possible in 7 minutes of:
Burpees

 

Thursday

Ronnies Birthday Wod TBA

5 round 3 min amrap 2 min rest between

run 100m 20 toes to bar. 20 K.B Sling shots. 20 push ups 20 sit ups 20 wallballs

 

karen ntyre

For time:Friday

5 Front squats
25 pull-ups
4 Front squats
20 pull-ups
3 Front squats

15 pull-ups
2 Front squats
10 pull-ups
1 Front squat
5 pull-ups

Saturday

OHS

3-3-3-3-3

Fight Gone Bad!

Three rounds of:
Wall-ball,
Sumo deadlift high-pull, 4o/3okg
Box Jump,
Push-press, 4o/3o
Row (Calories)

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