week 47 2 nd december

December 1st, 2013

Happy birthday hannah
cleans
5 .5 .5 .5 .5 5
b
Cindy
20 min amrap
5 chind
10 push ups
15 squats

Tuesday

10-9-8-7-6-5-4-3-2-1

bench Press increasing in weight and 1-2-3-4-5-6-7-8-9-10

muscle ups between sets

b 7 min Amrap

40 double unders

20 jumping lunges

10 box jumps

Wednesday

Snatch

5-5-5-5-5

3 x 4 min amraps

run 400m

20 burpees onto two weights

wallballs for score

rest 2 min between sets

 

Thursday

Thruster 2-2-2-2-2-2-2

Five rounds for time of:
Run 400 meters
21 Deadlift, 90kg/ 70kg

Friday

Clean and Jerk

5-5-5-3-3

3 rounds for time of:
Run 400 meters
30 Overhead squats, 35/25kg
21 Pull-ups

Saturday

Good Luck to everyone competing in the Smash clash.

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball

 

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