Sat 11/20

3 RFT

30 KBS @ 24 kg
25 WBS @ 20 lb
20 Pushups

Time 16:38


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Friday 11/19

100 pullups
100 dips

Time 18:35


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Wed 11/17

100 bench press @ 115lbs
10 K2E (every time the bar gets put down)

2000M row


Time of 32:50

Tue 11/16

21 - 15 - 9

Thrusters @95 lbs
Burpees

Time of 9:45

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Friday 11/12

20/20/15/15
KB Swings
Sprint
WBS
Sprint
Pushups

20/20/15/15
Jump Alt Lunges
K2E
Jumping Squats
Situps

Time was 38:05

Wed 11/10

Warmup:

1500m row

5 RFT:

10 One arm snatches with right & left arm (35lb DB)
15 GHD
30 Box Jumps

Time 25:10

Tuesday 11/9

50-30-20
Back squats 95/135/175lbs
Dips

*Every 2 minutes do 10 double unders

Time of 21:50

Monday 11/8

For time:

20 Deadlifts @ 185lb
400m run
20 KBS @ 24kg
400m run
20 OHS @50lb
400m run
20 Pullups
400m run
20 Burpees
400m run
20 Box jumps
400m run
20 Squat cleans @85lb
400m run

Time of 41:05

Friday! 11/5

20 snatches @ 100 lbs

One on the minute every minute for 20 minutes.

Extra work:

Ran 1 mile


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Monday 11/1

"Badger"

3 RFT

30 Squat cleans @ 85lbs
30 Pullups
1/2 mile run

Time of 39:04