week 47

November 18th, 2012

Monday
Ralph”
Four rounds for time of:
Deadlift, 8 reps 110/70kg
16 Burpees
Rope climb, 3 ascents
Run 600 meters

Tuesday
Cindy
5 Chin ups
10 push ups
15 sit ups

Wednesday
Five rounds for time of:
Run 400 meters
20 Burpees
15 Two-hand dumbbell Bent over row, 22 kgs each

Thursday
Tabata
Kb Slingshots 24/16
ball slams
cleans 60/40
db Shoulder press 20/12
SDHP 50/30

Friday   Happy b’day Karoon

A: Back Squat 1-1-1-1

B: 4 rounds for time, 20 kb swings; 20 GHD situps and 400m run

Saturday
Snatch 3-3-2-2-2-1-1-1-1-1 reps
For time:
30 Handstand push-ups
50 Back Extensions
30 Knees to elbows
Deadlift, 30 rep 110kg/70kg
push press, 30 reps 40/30 kg
50 Kettlebell swings, 24/16kg
Row 20 calories
10 Muscle-ups

Leave a Reply