Weekly Update 4/7 - 4/13

4/7
4 Rounds
1 minute cumulative L-Sit
10 Ladder Carioca (forward and backward = 1)
200 ft Atlas Stone Carry

4/8
"Klepto"
4 rounds for time of:
27 Bounding Steps Box Jumps, 24” / 20” box
20 Burpees
11 Squat Clean, 145 pounds

4/9
Alpine
6 rounds
45 seconds Bench Press @ 55%
45 seconds Land Mines Twist @ 20% Snatch 
3 minute rest

4/10
Amateur Fight Gone Bad
5 Rounds
1 minute Back Squat @ 55%
1 minute 15’ shuttle run
1 minute Assault Bike
1 minute rest

4/11
"Tabata Fight Gone Bad"
Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Wall Balls 20 pound ball, 10 ft target. (Reps)
Sumo Deadlift High Pull 75 pounds (Reps)
Box Jumps 20" box (Reps)
Push Press 75 pounds (Reps)
Row (Calories)

There is no additional rest between exercises.
Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.

compare to 10/8/17

4/12
Weight Ladder: Snatch
Start @ 50% of Max
go up 10# every minute
After 75% go up 5# each minute
Continue until you cannot get the given rep done in the given minute

compare to 12/26/17

4/13
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle Up
4 Handstand Pushup
8 2-Pood Kettlebell Swing

compare to 1/8/2018