Sunday 090531

Rest Day

Saturday 080530

"Kelly" (1/4 dose)

Five rounds for time of:

• Run 400 meters
• 15 Box jump, 12 inch box
• 15 Wall ball shots, 10 pound ball

Time: 13:42

Note to self: Pace the first run.

Friday 090529

Tojified Muscle-ups

35 pull-ups
35 dips

alternating as needed.

Thursday 090528

Thruster 1-1-1-1-1-1-1 reps.

lbs: 45-55-65-75-85-95-95

Wednesday 090527

Toj's Choice

100lb seated row (8x3)
100lb lat pulldown (8x1)
70lb shoulder press (8x3)


Alternate - no break (3 sets):
- 17lb Freemotion twist (20 reps)
- Situps - Decline Bench (10 count)

Tuesday 090526

"Barbara" (1/4 dose)

Five rounds, each for time of:

05 pull-ups
07 Push-ups
10 Sit-ups
12 Squats

Rest precisely three minutes between each round.

Total Time: 27 min.

Monday 090525

Run 5 K

Time: 27:10