week 24 23rd June

June 22nd, 2014

Monday

The Ghost

6 rounds of:

1 minute of rowing1 minute of burpees1 minute of double-unders 1 minute wall balls 1 minute rest.

Tuesday

snatch balance

3.3.3.3.3

3 rft

40 sit ups

5 clean and jerks 85kg/62.5kg

Wednesday

happy birthday Chelsea.

Bench press strict chin ups add weight if  you can

5. 5 .5 .5

8 min amrap

10 deadlifts 60 /40 kg15 box jumps

15 deadlifts 85/ 60kg 15 box jumps

20 deadlifts 100/ 70 15 box jumps

25 deadlifts 125/90kg 15 box jumps

30 deadlifts 140/100kg 15 box jumps

Thursday

Complete as many rounds as possible in 20 minutes of:
5  thrusters, 45kg
7  hang power cleans,
10 sumo deadlift high-pulls,

Back squats

5 -5 -5-5-5

Friday

The NIC VD

20 Minute Amrap

50 double unders/200 skips

As many chin ups as possible when let go of the bar back to double unders.

Saturday

Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter

Go heavy, run fast

 

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