Weekly Update 11/3 - 11/9

11/3
20 Min AMRAP
10 Handstand Pushup
50 ft Broad Jumps
20 Land Mines Twist @ 25% snatch

11/4
Wood
5 Rounds for time of:
Run 400 meters
10 Burpee Box Jump, 24 / 20“ box
95 / 65 pound Sumo Deadlift High Pull, 10 reps
95 / 65 pound Thruster, 10 reps
Rest 1 minute

Mens: 22:49 Brandon H
Women’s: 23:19 Tara G. 

11/5
Total Reduction
Accumulate 5 minutes of L-Sit
Every Minute on the Minute 
15 Air Squats

11/6
Beast 12
25 Walking Lunge
20 Pullups
50 Box Jumps (20 in)
20 Double Unders
25 Ring Dips
20 Knee to Elbow
30 Kettlebell Swing (2/1.5 pood)
30 Situps
20 Dumbbell Squat Clean (35/25 lb)
25 GHD Hip Extension
30 Wall Balls (20/14 lb)
3 Rope Climb (15ft)

Scores uncontested

11/7
Ascend / Descend
10 - 1
Dumbbell Push Press @ 20% Jerk each
2 - 20 
Russian Twist same weight

11/8
CrossFit Open 20.5

11/9
"Bulger"
Ten rounds for time of:
Run 150 meters
7 Chest-to-Bar Pullups
135 / 95 pound Front Squat, 7 reps
7 Handstand Pushup

Women's: 27:40 Steph K.
Men's: 24:07 - Nick P.

compare to 4/23/19