Nicole

Rds in 20 min of

400m run

max pull-ups

Add up total pull-up reps

Slamm'n Sammy

1 min. Jumprope

1 min. Ball Slams

10x's

Add up total Slam reps

Monday-Split Jerks

400m run
20 DB split jerks
20 Db deadlifts
4x's

Little R & R

500m row
400m run

5x's for time

Thursday- Filthy Fifty

50 jumping pull-ups
50 boxjumps
50 kb swings
50 walking lunges
50 pushpress
50 back extentions
50 Knees to elbows
50 wall ball
50 burpees
50 double unders

Helen

Three rds for time of...
400m run
21 kb swings
12 pull-ups

Sp, Pp, Sj-Tuesday

Strict Press
5,5,5,5,5, reps
Push Press
3,3,3,3,3,
Split Jerk
1,1,1,

Monday

Three rds for time of...
50 bw squats
15 ring dips
500m row

Friday November 21st

Rds in 20 minutes of...
10 Db O'head lunge (each leg)
8 pull-ups
6 burpees

Thursday "Code Brown"

400m run
25 kb swings
25 slams
400m run
20 kb swings
20 slams
400m run
15 kb swings
15 slams
400m run
10 kb swings
10 slams
400m run
5 swings
5 slams

Jackie

1000m row
50 thrusters, 45lbs
30 pull-ups

1x for time

Kelly-Friday

5rds for time of...
400m run
30 wall ball
30 box jumps

Death by Front Squats

21 front squats
15 push press
9 Thrusters
400m run or 500m row

3 rds

Loading-Men 75lbs, Women 55lbs

"Cindy" Wednesday

Rds in twenty minutes of...
5 pull-ups
10 push-ups
15 Air squats

Lucky Sevens

7 Burpees

7 DB snatches (each)

7 Pull-ups

7 rds for time

Twist on Annie

50,40,30,20 and 10 of...
wt lunge & sit-ups

Loading- females 20lb db's, Men 30lb db's