Friday’s Workout: 11-28-19

Conditioning: “Green Bean Casserole”

As a team of 2, complete the following with one person working at a time: 

Black or RX: 

100 Thrusters 75#/55 

90 Burpees 

80 Power Snatches 75#/55 (total)

70 Toes to bar

60 Overhead kettlebell swings 53#/35

50 Push ups

400 meter run (both partners, together)

30 Hang squat cleans 75#/55 

20 Push Jerks 75#/55

10 Dead hang pull ups

Green or Scaled:

100Wall Balls 20#/14

90 Squat thrusts

80 Slam Balls 20#/15

70 Hanging knee raises or PUBAMS

60 shoulder height kettlebell swings 53#/35

50 Assisted Push ups 

400 Meter row (total)

30 Kettlebell squat cleans 53#/35

20 Ring rows

10 Assisted Pull ups

Blue or RX+

100 Thrusters 95#/65

90 Burpees

80 Toes to bar 

70 Power snatches 95#/65 (total) 

60 Overhead kettlebell swings 70#/53

50 Push ups  

40 Calories on the Air-Bike

30 Hang squat cleans 95#/65

20 Push Jerks 95#/65

10 Bar muscle ups

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