Tuesday 171128

3 rounds for time of:

Run 400 meters

115-lb. power snatch, 12 reps

6 bar muscle-ups

Monday 171127

3 rounds for time of:

100-ft. walking lunge

50 squats

50 hip extensions

Saturday 171125

Snatch 1-1-1-1-1 reps

Clean and jerk 1-1-1-1-1 reps

Friday 171124

50-40-30-20-10 reps for time of:

1.5-pood kettlebell swings

Sit-ups

Thursday 171123

Run for 35 minutes

Every 5 minutes, stop and perform 15 burpees

Tuesday 171121

Garrett

3 rounds for time of:

75 squats

25 ring handstand push-ups

25 L pull-ups

Gwen

Gwen

Clean and jerk 15-12-9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Sunday 171119

Griff

For time:

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards

Friday 171117

Fran

21-15-9 reps for time of:

95-lb. thrusters

Pull-ups

Thursday 171116

Complete as many rounds as possible in 15 minutes of:

250-meter row

155-lb. push presses, 10 reps

20 GHD sit-ups