week 47 25 November 2013

November 24th, 2013

Monday

willy

3rft

run 800m

5 front squats 100kg/80kg

run 200m

11 chest to bar

run 400m

12 kb swings 32/24kg

Tuesday

snatch

5.5.5.5.5

15 min amrap

5 chins

10 toes to Bar

15 box jumps 30/24

Wednesday

15 db burpee over box

15 Deadlifts 140kg/100

15 ohs 70/50kg

15 muscle ups

Thursday

shoulder press

5.5.5.3.3.3

3rft

row 500m

15 bench press 65/45 kg

Friday

happy birthday Chloe

3rft

18 Deadlifts 100/80kg

18 cleans 70kg/50kg

18 front squats

18 ghd sit ups

18 chins

Run 100m

Saturday

5 rft

5 stair climbs

30 ring push ups

30 donkey jumps

30 knees to elbows

 

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