Thursday 050908

Snatch 15-12-9 reps

This is three sets with any rest needed between sets. Touch and go at ground only.

Friday 050909

Back squat, bodyweight, 21 reps

Run 200 meters

Front squat, 2/3 bodyweight, 21 reps

Run 400 meters

Overhead squat, ½ bodyweight, 21 reps

Run 800 meters

Wednesday 050907

**"Annie" **

50-40-30-20 and10 rep rounds of:

Double-unders

Sit-ups

Monday 050905

For time:

30 Muscle-ups

Sunday 050904

For time:

Run 400 meters

45 pound barbell Thruster, 50 reps

Run 400 meters

50 Burpees

Run 400 meters

45 pound barbell Hang squat clean, 50 reps

Run 400 meters

"Tabata Something Else"

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Thursday 050901

For time:

50 Ring dips

Run 800 meters

50 Ring dips

Run 800 meters

50 Ring dips

Wednesday 050831

Deadlift 7-7-7-7-7-7-7 reps

For each set, touch and go at ground only.

"Fran"

"Fran"

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

95 pound Thruster

Pull-ups

Sunday 050828

Five rounds for time of:

100 ft Walking lunge

15 Handstand push-ups