Weekly update 7/12 - 7/18

7/12
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pullups
10 Pushups
15 Air Squats

Men’s: 29+7 (Tate)
Women’s: 26+3 (Anonymous)

Compare to 6/25/18

7/13
Weight Ladder
Box Squat
start at 45% max
Go up by 10 lbs each minute if your current max is under 200#
Go up by 20lbs every minute if your max is over 200#
Go up by 30lbs every minute if your max is over 300#
5ft and under squat to an 8” box
6ft to 5ft 1” squat to a 10” box
6ft 1"- 7ft squat to a 12” box

7/14
Amateur FGB
5 Rounds
1 min Skin the Cat
1 min Russian Twist
1 min Plank Plate Slide
1 min rest

7/15
"Glen"
For time:
30 Clean and Jerk 135 / 95
Run 1 mile
10 Rope Climb
Run 1 mile
100 Burpees

Men’s:  28:34 Tate
Women’s: 34:04 Jen-zelle

7/16
21 - 15 - 9
Shoulder Press
100 Ft Broad Jumps after each round

7/17
Regional 12.4
For Time
50 Back Squat (135/95 lbs)
40 Pullups
30 Jerk (135/95 lbs)
50 Front Squat (85/65 lbs)
40 Pullups
30 Jerk (85/65 lbs)
50 Overhead Squat (65/45 lbs)
40 Pullups
30 Overhead Squat (65/45 lbs)

Compare to 6/30/19
Women Trainer: 32:38
Women: Open
Men: 28:58 Steve B.

7/18
10 - 1
Ladder One leg in one leg out lateral hop
Wood Chopper - left
Evil Wheel
Wood Chopper - right