Tuesday, 11/23

=== In memory of Lt. Andrew Richard Nuttall ===
==="Nutts"===
For time complete:
10 HSPU, (scaled using tire stack)
250# Deadlift x 15, (103#)
25 Box Jumps @ 30", (20" step ups)
50 Pull Ups, (green band)
100 WBS @ 20#, (75 @ 10#)
200 Double Unders, (200 singles)
Run 400 Meters w/45# (500m row)

Substitutions in parentheses
23:33




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Monday, 11/21

"Baby Nutts"

Advanced
20 dumbbell shoulder press #25
20 kettlebell deadlifts 32kg
20 step ups
20 pull ups
20 wall ball #14
20 double unders or single unders
400m run

Did pull ups with green band
100 singles
500m row

10:52


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Friday, 11/18

1/2 Murph

1000m row
50 pull ups (green band)
100 push ups (knees)
150 air squats
1000m row

29:00



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Wednesday, 11/16

Deadlifts:

5 x 5 x 105#s
1 x 5 x 115#s
1 x 5 x 125#s
1 x 5 x 135#s
1 x 3 x 145#s




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Tuesday, 11/15

Advanced
21-15-9
Toes to bar
Wall ball #14

Subbed knees up
5:18

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Monday, 11/14

Advanced
500m row
20 step ups - 20"
20 push ups - knees
20 knees to elbows - knees up
20 pull ups - green band
20 good mornings - 33# bar
20 dips - 20" box
10 turkish get ups, alternating arms, 12kg KB or #25 DB - 20# DB

20:19




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Monday, 11/7

Advanced
3 rounds
20 wall ball #14
20 hang power snatch #65

Used 53# bar

13:23

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Friday, 11/3

"Fight Gone Bad....Mama Style"

Advanced
3 rounds
20 wall ball #14
20 sumo deadlift high-pull #45 bar or 16kg KB
20 step ups
20 push press #45
Row 500m

Used 53# bar, but only did 15 reps instead of 20

23:17

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Tuesday, 11/1

Intermediate
3 rounds
12 overhead squats #45
12 pull ups
12 split jerks #45
12 knees to elbows
12 hang power cleans #45
12 good mornings

Used green band for pullups, KTE were just knees up

16:42


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