235 x 5
255 x 3
285 x 8

4 x 10 Squat Good Mornings (135 lb.)

5 round 3 exercise Tabata Sequence(30w/30r):
+ Front Squats (95 lb.)
+ Box Jumps (rebounds)
+ Abmat Situps

"Fran" for time:

21-15-9
Thrusters 95/65lbs
Pull-ups

5 rounds For Quality:
10 Dumbbell Deadlifts, You choose the DB weight
10 Dumbbell Thrusters, Same weight as the DB DL
100ft Farmers Carry, Same weight as the DB DL
You can adjust the weight up or down each set but use the same weight for each movement each set.

100 Days of Burpees - Day 36

4x10+10 single leg box step up, barbell in back rack. Use same weight as last week.

Kyykky 2x90%
Penkki 4x4x70%
Kyykky 2x90%
Voimapyörä 5x5-15

5 x 3 Thrusters (increase in weight each set)

WOD - 4 Rounds Total - 2 minutes per round with 2 minutes of rest between each round.
Run 400M and with whatever time left over, max out on that movement. Then rest 2 minutes and move to next round.

Record Total Reps

1st Round
- 400 M run
- Max HSPU (subbed pushups)

2nd Round
- 400 M run
- Max Pull Ups (black band)

3rd Round
- 400 M run
- Max Air Squats

4th Round
- 400 M run
- Max Sit ups

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Worked out with Holly during her first visit. Stayed light and easy to work with her.

Thrusters were all sets of 45.

Ran 200m mini laps with Holly instead of full laps.

Didn't write down reps.

50-40-30-20-10
Wall Balls
Box Jumps 24"
Kettlebell Swings 55lb

FOR TIME

• 10/20/30/40/50 DB hang clean and jerk 15kg
• 15/15/15/15/15 Burpee box overs jerk boxes

SWITCH HAND EVERY 5 REPS

Power snatch + snatch 5x1+1

Kevyesti