week 49

December 15th, 2013

Monday

hang power clean

3 3 3 3 3 3

push jerk

1 1 1 1 1

12 min amrap

10 burpees

20 kb swings

30 wallballs

run 200m

Tuesday

Snatch

5-5-5-5-5

With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.

The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout’s formula for as long as possible.

Don’t do more than 60 squats in any round.

In any case, stay moving for at least 12 minutes.

Wednesday

Fight Gone Bad!

Three rounds of:
Wall-ball,
Sumo deadlift high-pull, 40kg/30kg
Box Jump,
Push-press,40kg/30
Row (Calories)

Thursday

Deadlift 3-3-3-3-3 reps

100 Burpee pull-ups

Friday

incline bench press

5-5-5-5-5

3 Rounds for time of:
70 kgs Clean and jerk, 10 reps
30 GHD situps

Saturday

Three rounds for time of:
50 Double-unders
50 Back extensions

Monday 22 dec

100kg/80 Deadlift, 15 reps
50 Pull-ups
100kg/80 Deadift, 12 reps
40 Pull-ups
Deadlift, 9 reps
30 Pull-ups
Deadlift, 6 reps
20 Pull-ups
Deadlift, 3 reps
10 Pull-ups

Tuesday

the merry xmas wod

wear something christmasy.

Have a merry Christmas and happy new year.

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