week 40

October 1st, 2012

Monday
public holiday gym closed. Run 6k

Tuesday
Fight gone bad
3 rounds for time
With a continues clock do each exercise for 1 min then change exercises
1 min rest between rounds count reps for score.
Wall balls
SDHP 40
Box jumps
Push press 40kg
Row.in.

Wednesday

7 rounds
21 shoulder press 32.5kg
21 Rdls

Thursday

Deadlifts 3-3-3-3-3

Team WOD

50 thrusters

50 chins

200 double unders

100 Burpees

FRIDAY

seven rounds for time of:

10 one legged squats,

12 ring dips

15 pull ups

 

SATURDAY

Hang Power Snatch 1-1-1-1-1-1-1-1-1-1

50 Sit ups

50 Double unders

50 sit ups

walking lunges,50 steps

50 situps

50 burpees

50 situps

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