week 33

August 12th, 2012

Monday

Seven Rounds of :
7 Ring dips
7 thrusters
7 Knees to Elbows
7 Deadlifts
7 Burpees
7 KB swings
7 chin ups

Tuesday

For time:
10,8,6,4,2
2,4,6,8,10
Power Clean (65kg/50kg)
Wall Climbs

50 Wall Balls 10kg/6kg

10,8,6,4,2
2,4,6,8,10 Power Snatch (65kg/50kg)
Box Jumps (40″/30″

 Wednesday

3 rft

30 Squat Cleans (42.5kg/30kg)

30 Pull Ups

Run 800m

 

Thursday

Part A : Bench 3,3,3,3

 “Jack

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

Friday

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

 Part B

“Annie”

50,40,30,20,10

Double unders, Situps

 Saturday

 Complete as many rounds as possible within 20 minutes of:

7 Back squats 60kg/40kg)  No Racks
10 overhead walking lunges 24/16 KB in right hand
7 Burpees
10 overhead walking lunges 24/16 KB in left hand

Part b

Abs

 

 

Leave a Reply