Week 29 22nd July 2013

July 21st, 2013

Monday

Ten rounds for time of:
40 Double Unders
7 Chest to bar pull-ups
7 Front squats 60/45kg
7 Clapping push-ups

Tuesday

“Barbara”

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Wednesday

Snatch balance 1-1-1-1-1-1-1

Three rounds for time of:
15 Hang power clean, 60/45kg
15 Burpees

Thursday

For time:
50 Wall ball shots,
10 Muscle-ups
40 Wall ball shots,
8 Muscle-ups
30 Wall ball shots,
6 Muscle-ups
20 Wall ball shots,
4 Muscle-ups
10 Wall ball shots,
2 Muscle-ups

an extra muscle up for each time
you drop the wall ball

Friday

Thruster 1-1-1-1-1-1-1 reps

In the first minute do 1 snatch
in the second minute do 2 snatches
3rd minute 3 snatches
and so on until you can not get
all the snatches out in the minute
50kg/30kg

Saturday

“Forrest”

Three rounds for time of:
20 L-pull-ups
30 Toes to bar
40 Burpees
Run 800 meters

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