week 28 14th July 2014

July 13th, 2014


HAPPY BIRTHDAY Naomi and Patrick.


17min amrap

Run 400m

20 chins

20 box jumps

20 k.b swings

20 thrusters 30kg/25kg.


For time:50 pull-ups50 push-ups50 sit-ups50 burpees 50 wall-ball shots,50 box jumps,


Bear complex

5 rounds

Deadlift hang power clean, front squat, push press, back squat, add weight each round.



5 rounds for time

Run 400m (or substitute it with 30 Burpees 100 Double Unders ,  row 400m, 30 box jumps)

15 Overhead squats 45kg/ 30kg


For time:
3-minute handstand hold
100 squats
50-meter handstand walk
100 squats
30 handstand push-ups


Ten rounds for time of:
3 Weighted Pull-ups, 20kg/10kg
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

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