Vastberaden programming week 11
MONDAY
For time
20 back squats @ 100% of bodyweight
2000m row
20 back squats @ 100% of bodyweight
TUESDAY
Open 12.3
18:00 AMRAP
15 box jumps
12 push press 52,5/35
9 toes to bar
WEDNESDAY
11.1/14/.1
10:00 amrap
30 double unders
15 power snatch 35/25
THURSDAY
Teams of 2
30:00 AMRAP
800m run
160 sit ups
160 air squats
80 cal bike
FRIDAY
5 rounds for time
21/17 cal row
12 burpee box jump overs 20/14
1 legless rope climb
(16:00 cap)
SATURDAY
10 deadlift @ 200% of body weight
1 mile run
10 deadlifts @ 200% of bodyweight
SUNDAY
CATCH-UP DAY
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