Week 38

September 16th, 2012

Monday

Cleans
3-3-3-3-3
20 Minute AMRAP

10 Chins
20 Push Ups
30 Squats

Tuesday

A Overhead Squat
3-3-3-3-3
AMRAP 15 min

5 Wall ball
10 Toes to bar
15 box jumps

Wednesday

The Seven”

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Thursday

Back Squats
3-3-3-3-3

B Team AMRAP 16 min
run 200
22 Burpees
22 Push Press 50/35kg

Friday
Hang Squat Snatch

3-3-3-3-3

B  5 rounds  Holding DB

7  Push ups

7 Deadlifts

7 Hang Cleans

7 Push press

Do not drop weights between rounds. Penalty 15 burpees allowed to drop weights at end of each round.

Saturday

1 round

42.5kg /32.5kg

20 Sumo deadlift high pull

20 Thrusters

20 Push press

20 Overhead Squats

20 Front Squats

4 Burpees on each minute .

 

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