Week 27

July 1st, 2012

Monday
Complete as many rounds as possible in 12 minutes of:
Push press, 12 reps 50/35kg
12 Chest to bar pull-ups
12 One-legged squats
Part B:
“Brenton”
Five rounds for time of:
Bear crawl 30m
Standing broad-jump, 30m
Do three Burpees after every five broad-jumps

Tuesday
“Nasty Girls”
3 rounds for time of:
50 Squats
7 Muscle-ups (7 chins and 7 dips if you can’t muscle up)
Hang power cleans, 10 reps 60/45kg

Wednesday
Complete as many rounds as possible in 20 minutes of:
40kg Squat snatch, 10 reps
10 Ring dips
10 Knees to elbows

Thursday
Five rounds for time of:
cleans, 10 reps 60/40kg
ring push ups 15 reps
Run 400 meters

Friday
100 Thrusters 40/30kg
If Weights are put down then 20 KB swings 24/16kg
Part B:
4 times of
Weight plate shuttle
2 per weight 10,15,20,25
One plate at a time

Saturday
Max Reps
3 Rounds

70kg Bench Press
Toes to bar
60kg Front Squat

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