5/9/22- Monster Fran

RUN CHALLENGE :

log your meters here 

Lydia 

0-10 min Row 1k 50 thrusters 45/35 30 pull-ups 10-20 minutes Row 750m 35 thrusters 95/65 20 strict pull ups 20-30 minutes Row 500m 20 thrusters 135/95 10 Bar Muslce ups

Tuesday 

Grunt Work

3 rounds 1 minute at each exercise 18' shuttle runs Burpees Dog Sled pushes and backward dog sled drags 18' Box Jumps Overs 24/20 2xKB DL 53/35 Rest Wednesday 

Wild Card 5 rounds for time of: 5 Power Cleans 185/135 8 KB Goblet Box Step-ups 20" KB OH Carry 100m

Thursday 

Long Road

AMRAP 30 minutes

2 rounds of Cindy

5 pull-ups, 10 push-ups, 15 squats

Athlete Choice:

500m Ski, 500m Row, 400m Run,

1k Bike Erg

Friday 

Speed Wobbles

For time: 1000m Run 75 power Snatch 65/45 50 TTB
Saturday 

Bring It

4 sets

30 wall balls 20/14 20/15 cal Echo Bike 120' HS Walk Rest 1:1 Record your total times for each set.

Murph Training

Day 21 EMOM x 16 Even 15 push-ups Odd 50 DU (8 sets of each alternating)