Tuesday, November 28, 2017
Strength
Squat
Conditioning
For time:
30 wall-ball (30#/20#)
Run 1 mile
30 wall-ball (30#/20#)
Saturday, November 25, 2017
2 Rounds for time of:
27 Row
21 Thrusters (95#/65#)
15 Burpees
9 Thrusters (95#/65#)
70 Double unders
9 Thrusters (95#/65#)
15 Burpees
21 Thrusters (95#/65#)
27 Row
Rest 2 minutes
Thursday, November 23, 2017
“Zeus”
Three rounds for time of:
30 Wall ball (20#/14#)
30 Sumo deadlift high-pull (75#/55#)
30 Box jump (20″)
30 Push press (75#/55#)
30 Calorie Row
30 Push-ups
10 Back squat (BW)
Wednesday, November 22, 2017
Skill / Strength
Push jerk
Conditioning
AMRAP in 11 minutes of:
50 Calorie assault bike
50 Pull ups
Tuesday, November 21, 2017
Strength
Back squat
Conditioning
5 Rounds for time of:
200m Run
10 Burpee box jump overs (24″/20″)
30 Sit ups
Sunday, November 19, 2017
“Nate”
AMRAP in 20 minutes of:
2 Muscle ups
4 Handstand push ups
8 KB swings (70#/55#)
♦ compare to 07/02/16 ♦
