121201

AMRAP 15 min
10 wall ball
15 cal row (cal)
20 sit ups

Scott 325
Jaclyn 260
Anaida 183

121129

7 rounds
5 ring dips
10 power cleans 95/65
15 double unders

Scott 8:13
Jaclyn 10:24
Frank 12:26

121128

AMRAP 12 min
6 knees to elbows
8 kb swings 53/35
10 push ups

Scott 323
Candace 312
Frank 278
Jaclyn 288

121127

21-18-15-12-9
burpee-pull ups
dead lift 185/115

Scott 13:02
Candace 16:08
Frank 18:11

121123

complete for time:
row 1k
then
10-9-8-7-6-5-4-3-2-1 reps
push press 135/95
pvc pass thru

pull up

then
row 1k

Scott 23:12
Frank 24:34

121121

5 rounds
15 wall ball 20/14
15 kb swing 53/35
15 rope slams
15 cal row

Scott 14:10
Mike 14:25
Frank 15:52
Jaclyn 17:12

121120

AMRAP 12 min
5 squat clean 95/65
10 push ups
15 double unders

Scott 285
Frank 210

121118

21-15-9
power snatch 95/65
pull ups
rest 3 minutes
21-15-9
burpees
kb swing 71/53

Scott 14:32
Candace 14:32
Frank 16:36

121117

3 rounds for time
run or row 400m
10 single arm kb squat clean thruster, right
10 toes to bar
10 single arm kb squat clean thruster, left

Scott 12:11
Candace 12:57
Frank 13:35

121115

50 yard overhead walking lunge 45/25
50 pull ups
50 kb swings
50 cal row
50 db push press (25/25) 50/25
50 burpees

Scott 17:05
Candace 17:45
Frank 19:14
Jaclyn 19:52

121114

7 rounds for time
10 power cleans 95/65
10 double unders
10 wall ball 20/14
10 double unders

Candace 10:44
Scott 11:24
Jaclyn 13:48
Frank 19:14

121113

4 rounds for reps
40 sec toes to bar
20 sec rest
40 sec ghd back extensions
20 sec rest
40 sec goblet squat 70/50
20 sec rest
40 sec hand release push ups
20 sec rest

Scott 287
Frank 286

121110

30-25-20-15-10
wall ball 20/14
sit ups
double unders

Scott 8:41
Frank 14:58
Jaclyn 10:34

121109

L-sit max time hold x 2

AMRAP 15 min:
alternate with partner:
10 burpees
15 kb swing
20 squats

Scott/Frank 546
Jaclyn/Mike 505

121107

AMRAP 15 min
8 knees to elbows
16 jumping lunges
8 ring push ups

Scott 416
Frank 384

121106

50-40-30-20-10
row (cal)
kb swings, Russian 28kg

Scott 14:36
Frank 16:31

121104

3 rounds
25 yard walking lunge
25 push ups
25 yard broad jump
25 sit ups
2 rope climbs, 15'

Scott 10:40

121103

AMRAP 12 min
6 cleans 135/95
6 ring dips
6 chest to bar pull ups

Scott 135
Mike 134

121101

50 double unders
then 3 rounds
10 clean and jerk 135/95
10 toes to bar
then 50 double unders
then 2 rounds
20 kettlebell swing 53/35
20 burpees

Scott 13:15
Frank 19:18