9th October to 14th October, 2017

09/10 – Monday –
BSU

3 rounds for time of:
165-lb. thrusters, 7 reps
15 muscle-ups
165-lb. power snatches, 10 reps

10/10 – Tuesday –
50 – 40 – 30 – 20 – 10 reps for time of:
GHD sit-ups
32-kg. kettlebell swings

11/10 – Wednesday –
Elizabeth

21 – 15 – 9 reps for time of:
135-lb. cleans
Ring dips

12/10 – Thursday –
Deadlift

1 – 1 – 1 – 1 – 1 – 1 – 1 reps

13/10 – Friday –
Complete as many rounds as possible in 20 minutes of:
10 chest-to-bar pull-ups
20 one-legged squats, alternating
10 box jumps, 36-in. box

14/10 – Saturday –
Manuel

5 rounds of:
3 minutes of rope climbs
2 minutes of squats
2 minutes of push-ups
3 minutes to run 400 meters
Wear a weight vest or body armor. After the run, rest for the remainder of the 3 minutes before beginning the next round.

5th, 6th, 7th October

05/10 – Thursday –
Complete as many rounds as possible in 20 minutes of:
50 double-unders
100-ft. walking lunge
100-ft. bear crawl

06/10 – Friday –
10 rounds of:
30 seconds of burpees
Rest 30 seconds
30 seconds of 45-lb. dumbbell thrusters
Rest 30 seconds

07/10 – Saturday –
For time:
Row 50 calories
50 handstand push-ups
50 L pull-ups
95-lb. sumo deadlift high pulls, 50 reps
50 inverted burpees
50 toes-to-bars
Row 50 calories