Weekly Update 9/15 - 9/21

9/15
"Rankel"
Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee Pull up
10 Kettlebell Swing, 2 pood
Run 200 meters

9/16
21 - 15 - 9
Overhead Squat @ 55%
42 - 30 - 18
Evil Wheel

9/17
Alpine
45 seconds Pistol
45 seconds Russian Twist @ 25% snatch
3 Min Rest

9/18
CFNE: Cement Mixer
On the 3:00 x 7 Rounds in 21 minutes
400 meter Run
12 Toes-to-Bars

Perform the run and toes-to-bar every three minutes (EMOM style). Score is the slowest of the 7 rounds.

Scaling: We are looking for the toes to bar to be completed in 2 sets maximum on each round. The number or variation can be adjusted to accomplish this. If unable to run, complete one of the following:
500/400 Meter Row
25/18 Calorie Assault Bike
40/28 Calorie Schwinn Bike


9/19
Find Your 1 Rep Max
Clean
at least 7 reps must be over 90%


9/20
"Moore"
Complete as many rounds in 20 minutes as you can of:
15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand Pushup

Trainer: 5 / 72
Adam C: 6+1 / 57
Anon Women: 4+200M / 12

9/21
5 Rounds
20 Jumping Lunge
20 Horizontal Kettlebell Swing @ 25% snatch
20 calorie Row