W.O.D. 5/25/13

” Partner Murph”

1 Mile Run

100 Pull-ups

200 Push ups

300 Squats

1 mile Run

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W.O.D. 5/24/13

10 rds 20 on 20 off L sit practice, use same one as the other day

For Time:

30 Burpee box jumps

30 T2B

30 Burpees

30 V-ups

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W.O.D. 5/23/13

Pistols 5×3

50 situps

50 doubleunders

50 situps

50 walking lunges

50 situps

50 Squat Thrusts

50 situps

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W.O,D, 5/22/13

15 Min practice bodyweight movement of choice (choose one you are not good at!)

3 rounds of:

Run 800m

30 Squats

10 Strict pull ups or Ring rows

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W.O.D. 5/21/13

 L hold for total of 3:00. Use bar, rings, or floor.

Stop timer when you drop out of position.

Record total time it takes to get 3:00.

100 Push-ups for time

10 burpees every time you break

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W.O.D. 5/20/13

Pistols 5×2

Tabata These:

Jump lunge

Jump squat

Mt Climbers

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W.O.D. 5/14/13

Ring Dips 5×3

7 Rds

7 Goblet squats

7 Weighted OH sit-ups

7 HR push-ups

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W.O.D. 5/13/13

Sumo Deadlift 5×3

3 Rounds for time:

200m Run

12 Bar Push Presses

21 Swings

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W.O.D. 5/4/13

Thrusters 3,3,3,1,1

4 Rounds for time:

5 Tire flips

10 OH Lunge

400 m run

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W.O.D. 5/3/13

Push Press 3,3,3,1,1

5 Inverted Ring Press

4 plank rope  climbs

farmers walk

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