Week 30 29th July 2013

July 28th, 2013

Monday

“Nancy”

5 rounds for time of:
400 meter run
15 Overhead squat, 45kgs/32.kg

deadlifts
5-5-5-5

Tuesday

Hang power clean
1-1-1-1-1-1-1 rep

50-40-20
double unders
burpees
K.B SDHP 32kg/24

Wednesday

Row 1 K
Five rounds of:
25 Pull-ups
7 Push jerk, 60kgs/45

Thursday

For time:
100 Double-unders
Run 100 meters
15 foot Rope climb, 4 ascents
Run 100 meters
30 Front squat, 60/45kgs
Run 100 meters
20 Dumbbell snatch, alternating, 30kg/25
Run 100 meters

Friday

For time:
20 Back squat, 100/75kg
30 Box jump, 30 inch box
40 Kettlebell swings, 24/16
50 Wall ball shots,

Saturday

For time:
27 Thruster, 45kgs
15 foot Legless rope climb, 4 ascents
21 Thruster,
15 foot Legless rope climb, 3 ascents
15 Thruster,
15 foot Legless rope climb, 2 ascents
9 Thruster,
15 foot Legless rope climb, 1 ascent

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