November 9, 2019

20.5

For time, partitioned any way:
40 muscle-ups 80-cal. row
120 wall-ball shots
♀ 14-lb. ball to 9 ft. ♂ 20-lb. ball to 10 ft.
Time cap: 20 minutes 

There are several scales!

November 8, 2019


Randy

For time:
75-lb. power snatches, 75 reps 

November 7, 2019

5 rounds for time of:
15 kettlebell swings, 1 pood
10 deficit push-ups, hands on 25-lb. plates
Run 400 meters 

Scale: weight, regular, run equivalent 

November 6, 2019


4 rounds, each on a 3-minute clock, of:
15 sit-ups
15 Superman’s 
Max reps 1/2 body weight front squat

Rest at least 3 minutes between each round. 

Score is number if front squats in each round. 

November 5, 2019

3 rounds for time of:
30 one-legged squats, alternating
15 pull-ups 

15 dips
66/95 lb. hang power cleans, 7 reps 

Scale: air squat, rr, weight

November 4, 2019

Deadlift

7x1

Scale: 5x5

November 2, 2019

20.4

Or

5 rounds for time of:
Row 18 calories
12 chest-to-bar pull-ups
6 strict handstand push-ups 

Scale: 12/regular/strict dB press

November 1, 2019

Your choice!

Run a 5k

Or

Back squat

5-5-3-3-3-1-1-1-1-1

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Estes Park, CO 80517

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