Complete 3 Rounds For Time:
800m Run
5 Front Squats, 225/155 – from the floor
200m Run
11 Pull ups
400m Run
12 Kettlebell Swings (Russian), 70/53
11-23-13
11-22-13
Tabata – 8 Rounds of :20 work, :10 rest at each station:
Row, Calories
Box Jumps, 24/20 (must demonstrate control on the box)
Push Press, 135/85
Dead lift, 225/155
Complete all 8 rounds of rowing before moving to box jumps, and so on… Score is total reps for each station.
11-20-13
As Many Reps As Possible in 20 mins
5 Power Cleans, 135/85
10 Toes to bar
15 Wall Balls, 20/14
11-19-13
Complete 4 rounds for time:
400m Run
4 Muscle ups
40 Double unders
If you cannot perform M/U, then the modification is 2 Chest 2 Bar pull ups and 2 ring dips per muscle up.
11-16-13
As Many Reps As Possible in 7 mins:
Bar facing burpees
At the top of every minute perform 5 Deadlifts (225/175)
Score is total number of burpees.
~Then~
10 rounds:
30 unbroken double unders (rest as little as possible between rounds)
11-15-13
Complete for time:
21-15-9 reps of:
Front Squat, 135/95
Toes-to-bar
Run 400 meters between each round.
Halfway through Movember my fellow teammates! Let’s see those halfway there pictures! Over $1000.00 raised as a team this far! Let’s keep the momentum going! Check out our Team Page and support our cause.
