Week 27 8 July 2013

July 7th, 2013

Monday

Happy Birthday Kelly
(It is his Birthday Wod!!!)
Run 1000 m
30 Burpee box jumps
Run 400 m
30 Snatches 50/30kg
Run 400 m
30 KB Sling Shots
Run 1000 m

Tuesday
“Hope”

Three rounds of:
Burpees
Power snatch 35/25kg
Box jump, 24″ box
Thrusters 35 /25 kg
Chest to bar Pull-ups

Wednesday
OHS
10-9-8-7-6-5-4-3-2-1
Elizabeth”

21-15-9 reps of:
Clean 60/45kg
Ring dips

Thursday
Filthy Fifty

50 Box jump,
50 Jumping pull-ups
50 Kettlebell swings, 16/12kg
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 20kg
50 Back extensions
50 Wall ball shots,
50 Burpees
50 Double unders

Friday
Happy Birthday Naomi 2
15 min Amrap
10 Chins
20 Push ups
30 squats

Max Height Box/ Mat Jump

Saturday
10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up

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