Week 46

November 11th, 2012

November 12th, 2012

Great work Dan,Mateo and Henry on the weekends Smash Clash.

Monday

2 rounds for Time:

200 double unders,
50 plate back squats 25/20 kg
50 push ups
20 Chin Ups                                                                                                                                                                                                                   1600 m run

TUESDAY

Deadlifts

3-3-3-3-3

10 min Amrap

7 ground to overhead 60/40kg
7 bar facing burpees

WEDNESDAY

5 Rounds for Time:
30 metre walking lunge with a plate 25/15kg
50 squats
25 ghd situps
8 turkish stand ups 24/16kg

THURSDAY

6mins to complete

400 metre run
20 Burpees
Max reps kb swings 32/24kg
then straight into Part B:
6 minutes to get max load squat clean (1 rep counted only)
Every kbs is 1kg then highest rep in squat clean in weight added together is total score.

FRIDAY

3 rounds for time:
200 metre run with 20kg plate
20 chinups
200 metre run with 20kg plate
20 ring pushups

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