Wednesday 060726

Run 10 K

Tuesday 060725

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Monday 060724

Thruster 3-2-2-2-1-1-1-1-1 reps

Saturday 060722

For time:

Row 500 meters

Body weight Bench press, 30 reps

Row 1000 meters

Body weight Bench press, 20 reps

Row 2000 meters

Body weight Bench press, 10 reps

Friday 060721

Complete as many rounds in 20 minutes as you can of:

Walking lunge, carrying 25 pound dumbbells, 10 steps

Weighted pull-ups, with 25 pound dumbbell, 10 reps

Thursday 060720

Five rounds for time of:

75 pound Snatch, 3 reps

75 pound Overhead squat, 15 reps

Run 400 meters

Tuesday 060718

Run 5 K

Monday 060717

Complete as many rounds in twenty minutes as you can of:

95 pound Squat clean, 10 reps

10 Dips

Fran

"Fran"

Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster

Pull-ups

Friday 060714

For time:

Run 800 meters

100 Sit-ups

100 Back extensions

Run 800 meters