wk 28

July 8th, 2012

Monday

For time:
50 Wall ball shots
25 Toes-to-bar
40 Wall ball shots,
20 Toes-to-bar
30 Wall ball shots,
15 Toes-to-bar
20 Wall ball shots,
10 Toes-to-bar
10 Wall ball shots,
5 Toes-to-bar

Part B

Team Row

Max distance for 10 minutes rowing

Tuesday

Overhead squat 5-3-3-3-1-1-1-1-1 reps

PART B
12,9,6
SDHP 45/30
Chin ups

5 min rest

12,9,6
SDHP 45/30
Chin ups

Wednesday

50 box Jumps
50 Push ups
50 lunges
50 turkish stand ups
50 kb swings
50 push press
50 burpees over bar
50 Double unders

Thursday

For time, complete all nine rounds of:
Pull-up/Push-up/Squat
25/15/5
20/15/10
15/15/15
10/15/20
5/15/25
10/15/20
15/15/15
20/1510
25/15/5

Friday

Linda”
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Saturday
Snatch 1-1-1-1-1-1-1 reps
15 minute AMRAP
Run 400
Max reps pullups

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