Week 22

May 27th, 2012

MONDAY
For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
TUESDAY
“Pyramid Helen”
Three rounds for time:
Run 1200
24/16kg Kettlebell X 63 swings
36 Pull-ups
Run 800
24/16kg Kettlebell X 42 swings
24 Pull-ups
Run 400 meters
24/16kg Kettlebell X 21 swings
12 Pull-ups
WEDNESDAY
Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
5 Ring dips
15 Squats
THURSDAY
Five rounds for time of:
75 pound Push press, 25 reps
50 Double-unders
FRIDAY
Part A: Clean 3-3-3-3-3-3-3 reps
Part B: As many rope climbs as possible in 7 Minutes
SATURDAY
For time:
100kg Deadlift, 21 reps
400 meter Run
100kg Deadlift, 18 reps
400 meter Run
100kg Deadlift, 15 reps
400 meter Run
100kg Deadlift, 12 reps
400 meter Run

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