Weekly Update 9/13 - 9/19

9/13
Luke
For time:
Run 400 meters
155-lb. Clean and Jerk, 15 reps
Run 400 meters
30 Toes-to-Bar
Run 400 meters
45 Wall Balls, 20-lb. ball
Run 400 meters
1.5-pood Kettlebell Swing, 45 reps
Run 400 meters
30 Ring Dips
Run 400 meters
155-lb. weighted Walking Lunge, 15 steps
Run 400 meters

9/14
Weight Ladder
Start with 50% Overhead Squat
Every minute on the minute go up 10# total and perform 1 rep until you cannot get the given rep done in the given minute

If your 1 rep max is under 100# go up 5# total every minute

9/15
Karen
150 Wall Balls for time

9/16
Tabata
8 Rounds
20 seconds Max Assault Bike
10 seconds rest
20 seconds Max Horizontal Kettlebell Swing @ 33% snatch, single count
10 seconds rest
20 seconds Max V Ups
10 seconds rest

9/17
6 - 4 - 2
Rope Climb
21 - 15 - 9
Land Mines Twist @ 25% snatch, 2 Count

9/18
Max Bench Press
@ least 7 reps over 90%

Then 2 min max

 GHD Hip Extension

9/19
Alpine
6 rounds
45 seconds max Jumping Lunge
45 seconds max Skin the Cat
3 minute rest