Week 33 19th August 2013

August 18th, 2013

Monday
Happy Birthday Leo
4 RFT
5 Handstand push ups
Run 100m
10 toes to bar
run 100m
20 squat jumps
run 100m
30 push ups
run 100m
40 KB Swings 24/16kg
run 100m

Tuesday

21-15-9

Deadlift 100kg/75kg
Overhead Squat 60kg/ 45kg

5 sets of max strict chins

Wednesday

22-16-10

KB Push jerk 32/24
single arm Kbswings change hands at top of swing 16kg/12
Wall balls
Burpees

Thursday
7 rounds for time
3 Cart wheels
5m handstand walk
7 Toes to bar
9 Jump over Box

Friday

Shoulder Press 3-3-3-3-3-3-3

3 RFT

10 squat Cleans 60kg /45kg
20 jumping lunges

Saturday
3 Rounds for time
Run 800m
30 chins
60 push ups
90 squats

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