Week 22 2013

May 26th, 2013

Monday

weighted chins
5-5-3-3-3-2-2

1 minute Amrap
Double unders
Each time the rope stops 2 burpees

Helen
Run 400
21 K.B Swings 24/16
12 chins

Tuesday

100 Wall ball shots,
100 Chest to bar pull-ups
100 One-legged squats, alternating
100 Dumbbell snatch, alternating, 30kg/ 20kg

Wednesday

21-15-9 reps for time of:
140kg/110 Deadlift
30″ /24″Box jump

Snatch Balance
5-5-5-3-3-1

Thursday

“Omar”

For time:
10 Thrusters, 45/35
15 Bar-facing burpees
20 Thrusters, 45/35
25 Bar-facing burpees
30 Thrusters,45/35kg
35 Bar-facing burpees

Friday

Friday

20 min amrap

3 Overhead squats 60/40kg
6 Front squats
9 Back squats
12 Deadlifts
24 double unders

Saturday

Abbate

Run 1600 ,
21 clean jerks 70/50kg,
run 800 ,
21 clean jerks
run 1600

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