Week 38 22nd september

September 22nd, 2013

Monday
Hike4Hunger.

8 min Amrap
5 Deadlifts 110/80kg
10 Chins
15 ring push ups
B
10 min Amrap
Team Farmers walk 2 x 32kg /2 x 20 kg Kb

Tuesday
happy birthday Cris

3 rnds
10 cleans 60/40kg
run 200m
20 Wallballs (10 burpees for every dropped wallball)
run 200m
30 box jumps
run 200m
40 Kb Swings

Wednesday
1 min on each exercise
Battle rope, KB swings, Tyre Flips, Ring push ups,Back extensions, TSU, DB Snatch, toes to bar, Handstand walk, wallballs 2for , DU, BJ, Sit ups, Chins, Dips, Thrusters 40/30 , SDHP40/30, squats, row, handstands.

Thursday
“The Seven”

Seven rounds for time of:
7 Handstand push-ups
7 Thruster, 60/50kg
7 Knees to elbows
7 Deadlift, 115/85kg
7 Burpees
7 Kettlebell swings, 24/16
7 Pull-ups

Friday

“Holleyman”

30 rounds for time of:
5 Wall balls
3 Handstand push-ups
1 Power clean, 100kg

Saturday

“Fight Gone Bad!”

Three rounds of:
Wall-ball, (Reps)
Sumo deadlift high-pull, 40kg/30(Reps)
Box Jump, (Reps)
Push-press, 40kg/30 (Reps)
Row (Calories)

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