Weston

"Weston"

Five rounds for time of:

Row 1000 meters

200 meter Farmer carry, 45 pound dumbbells

45 pound dumbbell Waiter walk, 50 meters, Right arm

45 pound dumbbell Waiter walk, 50 meters, Left arm

Monday 121119

Complete as many rounds as possible in 20 minutes of:

Run 400 meters

Then three rounds of:

5 Pull-ups

10 Push-ups

15 Squats

Sunday 121118

Snatch 3-3-2-2-2-1-1-1-1-1 reps

Saturday 121117

Five rounds for time of:

Run 400 meters

20 Burpees

15 Two-hand dumbbell Bent over row, 50 pounds each

Thursday 121115

Back Squat 2-2-2-2-2-2-2-2-2-2 reps

Barbara

"Barbara"

Five rounds, each for time of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Rest precisely three minutes between each round.

Tuesday 121113

Seven rounds for time of:

75 pound Thruster, 12 reps

9 Toes-to-bar

Run 200 meters with a 20 pound medicine ball

Clovis

"Clovis"

For time:

Run 10 miles

150 Burpee pull-ups

Partition the run and burpee pull-ups as needed.

Saturday 121110

Snatch Balance 3-3-2-2-2-1-1-1-1-1 reps

Ralph

"Ralph"

Four rounds for time of:

250 pound Deadlift, 8 reps

16 Burpees

15 foot Rope climb, 3 ascents

Run 600 meters