Weekly Update 11/10 - 11/16

11/10
30 Muscle Up for time

11/11
Cahill
17 min AMRAP ( his years of service)
200 meter Run
Bench Press until you fail, no letting go of the bar 95/135
Keep track of rounds and reps

Compare to 10/19/18

Men’s: 9 / 91 anonymous
Women’s: 9 / 81 anonymous

11/12
Find Your 1 Rep Max
Front Squat
at least 7 reps must over 90%

then

2 minute max Situps

compare to 4/30/19

11/13
21 - 15 - 9
Knee to Elbow
GHD Hamstring Curl
Snatch High Pull @ 55%

11/14
"Josh"
For time:
95 pound Overhead Squat, 21 reps
42 Pullups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

Men’s: 5:19 Brandon
Women’s: Uncontested
Trainer W: 11:02 (Kelia)

11/15
Tabata
8 Rounds
20 seconds Shoulder Press @ 55%
10 Seconds Rest
20 seconds Situps
10 Seconds Rest
20 seconds Ring Dips
10 Seconds Rest
20 seconds Hollow Rock
10 Seconds Rest

11/16
Optimus Prime
7 Minute AMRAP
start with Wall Balls 20 / 14
Every Minute on the Minute 
5 Deadlift 225 / 155

Men’s: 100 Jeff Z
Women’s :  Uncontested