Weekly Update Dec 15th - Dec 21st

12/15

20 - 2
GHD Sit-up
1 - 10
Ladder Two in Two out - Lateral

12/16
Games 11.7
Complete as many reps as possible in 30 minutes of:
20-calorie Row 
30 Wall Balls, 20-lb. ball
20 Toes-to-Bar
30 Box Jumps, 24-inch box
20 Sumo Deadlift High Pull, 108-lb. kettlebell
30 Burpees
20 Jerk, 135 lb.
Sled Drag 135 lb - 400ft

12/17
Amateur Fight Gone Bad 
1 min Ring Dips
1 min 20’ Farmer Walks @ 25% C&J
1 min Shoulder Press @ 55%
1 min rest

12/18
Weight Ladder
Start with 50% Front 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

Compare to 9/9/19

12/19
Paul Pena
7 rounds, 
each for time of:
100-meter Run
19 Kettlebell Swing, 2 pood / 1.5 mood
10 Burpee Box Jump, 24-inch
Rest 3 minutes

Compare to 6/22/19

12/20
Alpine
6 Rounds
90 seconds Tire Flips jump through
3 minute rest

12/21
Kiva
Starting with 30 Ski Jumper and repeat every minute on the minute.
In the remaining time Bench Press until you accomplish
100 Bench Press @ 135 / 95#
Scale at 45% of Max Bench

compare to 11/12/18