Monday the 21st of May 2012

7 rounds for time
7 squats
7 burpees
7 kb swings (53/34)

rest and recover

100 one arm straight leg situps with same kb (50 per arm)

Friday the 18th of May 2012

Murph

1 mile run
100 pullups
200 pushups
300 squats
1 mile run

Wear a 20# weight vest

Kettlebell gauntlet-3 waves
Start at 26lbs and work your way up as high as possible for 3 reps/ set.
26,35,40,53,70,90?


WOD
1 round every 4 minutes, 3 rounds total
Run 400 meters
Max Kettlebel swings with remainder of time

Wednesday the 16th of May 2012

Run 800 meters
50 DB Push press
50 DB Front squat
Run 800 meters
50 DB Push press
50 DB Front squat
Run 800 meters

Tuesday the 15th of May 2012

7 rounds for time
25 walking lunges
20 sit ups
15 push ups
200m run

Monday the 14th of May 2012

4 rounds

400m run
25 burpees

Optional finisher

3 rounds
25 v ups
25 supermans

Friday the 11th of May 2012

Intervals
1 minute work
30 seconds rest

4 rounds

Box jumps
KB swings
V ups
Jumping jacks
Burpees