week 28 14th July 2014

July 13th, 2014

Monday

HAPPY BIRTHDAY Naomi and Patrick.

5.5.5.5

deadlift

17min amrap

Run 400m

20 chins

20 box jumps

20 k.b swings

20 thrusters 30kg/25kg.

Tuesday

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

Wednesday

Bear complex

5 rounds

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

Thursday

Nancy

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

Friday

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

Saturday

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.

Leave a Reply