Thursday 11/21/13

3 rounds (untimed): ME Ring Dips ME KB Snatch -R 1.5/1 ME KB Snatch -L 1.5/1 ME Weighted Pull up 1.5/1 ME Double Unders ME = Max Effort

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Tuesday 11/19/13

For Time: 100 Burpees -then- Death by Toes 2 Bar / Chest 2 Bar pull up complex

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Monday 11/18/13

For Time: Buy in: 10 Shoulder to Overhead 135/95 Then 3 rounds of: 10 push ups (hand release) 15 KB swings 1.5/1 20 Double Uunders then Cash out: 10 Shoulder to Overhead 135/95

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Friday 11/15/13

For Time: 75 Wall Ball burpees Competitors: 25 double under Penalty if the athletes drops the ball

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Thursday 11/14/13

Tabata Row to 100 Calories Score is rounds it took to get to 100. -then- Max Rep Pull up Note: The max rep pull up is one attempt and done immediately after you are finished with the row.

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Wednesday 11/13/13

For time: 10 Handstand Push-ups 20 Pull-ups 30 Kettlebell Swings, 1.5/1 pood 40 Air Squats 100 Double Unders 40 Air Squats 30 Kettlebell Swings, 1.5/1 pood 20 Pull-ups 10 Handstand Push-ups Competitors: 5 Burpee Penalty at every break in set.

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Tuesday 11/12/13

5 rounds of: Max rep Back Squats @ bodyweight 400m, Run Score is back squat reps. Note: This is not for time, but the run should be done fast. 30min cap.

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